TRF-ers' health and fitness

[streffert]

Dont forget that just diet alone may lighten your loafers, but with strength training is how you tighten your skin and tone your body as a whole. :)

[threemonkeys]

Originally Posted by streffert

Dont forget that just diet alone may lighten your loafers, but with strength training is how you tighten your skin and tone your body as a whole. :)

x2. And a nicely toned body is hot for a man or woman.

I'm just saying.

[Brunotheboxer]

How's my Taper..

[TswaneNguni]

This is from a Sunday newspaper this past weekend.The article was about the abuse amongst high school kids.I also get asked about the substances frequently and my wife sees the results on patients in her anti-aging practice.Not good !!

Ever wondered ? Ever been misinformed by suppliers ? ... "Clean" ? or "Quality" ? or "no side effects ?? or "Use it correctly" ??

Here's the facts.

Steroids : The Side Effects

Brain cancer
Stroke
Increased libido
Hairloss
Mood changes: Aggression,depression,euphoria,paranoia

Slower growth amongst teenagers
Increased muscle mass
Skin changes
Increase in body hair growth

Liver...decrease in bile production,jaundice,fibrosis,cancer,portal hypertension
Hart...infarcts,cholesterol,Diabetes Type II,hypertension
Abd pain
Renal disease
Blood: increase in red cell count,trombosis,pulm emboli

Testis ...decrease in size
Lower sperm count
Erectile dysfunction
Prostate CA

Halitosis
Acnea
Nausea and vomiting
Gynecomastia ...male breasts
Bloated
Painful joints and tendons
Headache

Worth it ???? Dont think so !!!!

[threemonkeys]

Originally Posted by Brunotheboxer

How's my Taper..

Bruno - when you say 'taper' are you referring to the triangular shape of your torso? If so, looks good. Personally, I wish I had more of that shape.

Just finished abs, chest and back tonight. Feeling sore and tired. I'll top the night off with some oatmeal with a little peanut butter and whey protein mixed in (and banana). Get some good rest. And hit the stairs and hills tomorrow for some intensive cardio!!!

[threemonkeys]

Originally Posted by TswaneNguni

This is from a Sunday newspaper this past weekend.The article was about the abuse amongst high school kids.I also get asked about the substances frequently and my wife sees the results on patients in her anti-aging practice.Not good !!

Ever wondered ? Ever been misinformed by suppliers ? ... "Clean" ? or "Quality" ? or "no side effects ?? or "Use it correctly" ??

Here's the facts.

Steroids : The Side Effects

Brain cancer
Stroke
Increased libido
Hairloss
Mood changes: Aggression,depression,euphoria,paranoia

Slower growth amongst teenagers
Increased muscle mass
Skin changes
Increase in body hair growth

Liver...decrease in bile production,jaundice,fibrosis,cancer,portal hypertension
Hart...infarcts,cholesterol,Diabetes Type II,hypertension
Abd pain
Renal disease
Blood: increase in red cell count,trombosis,pulm emboli

Testis ...decrease in size
Lower sperm count
Erectile dysfunction
Prostate CA

Halitosis
Acnea
Nausea and vomiting
Gynecomastia ...male breasts
Bloated
Painful joints and tendons
Headache

Worth it ???? Dont think so !!!!

Man, I couldn't imagine how a kid could even get hold of that. Wow.

[TswaneNguni]

Originally Posted by threemonkeys

Man, I couldn't imagine how a kid could even get hold of that. Wow.

Rugby at high school level are played at the severity and intensity of internationals.Lot of pressure on the kids to perform.Pressure to take steroids.Malicious sellers telling them what they want to hear .....and not the whole truth.Unfortuanately a bad situation.Coaches pressing the kids to use steroids,testo boosters etc etc. I find this sickening :-(

[TswaneNguni]

Originally Posted by TswaneNguni

Three straight days of hard gym.Tonight both elbows are a bit tender.Beginning of a slight tendonitis on the lateral sides,especially on the right elbow where the triceps muscle inplants into the olecranon.Volume training and weighted dips the culprits,me thinks !! Cure : Rest !! No gym tonight.Tomorrow I will hit it again with all I have !!

Saw a nice back routine in a M+F :

One arm bent over db rows.
Reverse wide grip lat pull downs
Wide grip seated cable rows
Standing lat one arm pulldowns.

Have never tried that combo for back,will do so tomorrow.Also time to bring some kettlebells into the equation again. Swing and one arm swings and the Kettlebell windmill for internal and external oblique core training.

Tip: Always change the training sequence and method.

Did the above back routine as part of my back/biceps routine ..... Nope Not too impressed.Think there are better combinations for back

[axxeman01]

I've been going like a gangbuster for the past month, from May 9- June 9, 17 workouts today, using a 3 on 3 off split with the below exercises. I have to say, I feel *GREAT*, especially compared to sitting on the couch! While I'm not smart enough to post an excel excerpt and an iphone pic via my computer, I'll include the workout here and take a pic in a few.

All exercises are 3 sets, 8 reps. When I'm able to do at least 6 on the 3rd set, I bump the weights (so far that's been ~ 2 sessions). I'm in there about an hour, it could be done in much less but I'm finding I need more time to rest as the weights go up.

Chest/Tris

Dumbbell Bench
Flyes
Close-Grip Bench
Skull Crushers
Pulldowns -Vbar
Kickbacks

Back/Bis

Pendlay Rows
Standing Rows
Bench one arm Rows
Pulldowns - Machine
Hammer Curls
Straight Bar Curls
Incline dumbbell curls

Legs/Shoulders/Forearms

Squats
Shrugs
Rear-Delt lift
Dumbell Military Press
Dumbell front lifts
Reverse Curls

[axxeman01]

One month progress, a long way to go, but feeling pretty solid!

[Lol-x]

Here's what I got in my latest shipment:

Absolute Nutrition F Block
Optimum Nutrition Glucosamine + CSA caps
Optimum Nutrition Creatin 2500 caps
bsonline.net Cheaters
Universal Nutrition N1-T
Optimum Nutrition Tribulus 525 Caps
Optimum Nutrition Flaxseed Oil SoftGels
bsonline.net Axis-HT
Universal Nutrition Uni-Liver
Anabolic Innovations Perform

I guess that should do for a few weeks

[threemonkeys]

Originally Posted by axxeman01

One month progress, a long way to go, but feeling pretty solid!

You've got some tricep action, Chris. I would love to see another pic in a month to see your progress.

[threemonkeys]

Ok, ok...I figured it was time for me to post the goods. Here's a pic I put over in a P90X thread on TRF a month or so ago.

Two summers ago I was a sack of crap at 176 lbs. I started working out seriously Feb of last year. In the 'before' I was probably around 165. In the after pic taken last summer, I was about 140 lbs.

I'm back working out hard again. Weighing about 145 lbs. Some of that's muscle, but I've got some padding around the middle. My goal is to post a third picture later this summer that will, hopefully, show some progress.

[Brunotheboxer]

Originally Posted by TswaneNguni

Did the above back routine as part of my back/biceps routine ..... Nope Not too impressed.Think there are better combinations for back

Check out this back routine. Soundtrack is not safe for work.

[threemonkeys]

Originally Posted by Brunotheboxer

Check out this back routine. Soundtrack is not safe for work.

Damn - I hurt just watching that. And that lying down tricep excercise would break my small body into pieces.

Makes me want to work out really, really hard right NOW.

GRRRRRRRRRRRRRRR

[Brunotheboxer]

Originally Posted by threemonkeys

Damn - I hurt just watching that. And that lying down tricep excercise would break my small body into pieces.

Makes me want to work out really, really hard right NOW.

GRRRRRRRRRRRRRRR

Those are lat pullovers.

[axxeman01]

Originally Posted by threemonkeys

You've got some tricep action, Chris. I would love to see another pic in a month to see your progress.

Thanks, I'm going to take a picture after each month so I can gauge my progress. I have one goal, besides just a general 'get muscular', and that's to be able to do 65lb hammer curls with strict form. Still a looong way to go for that, so I'll be at it awhile!

[threemonkeys]

Originally Posted by Brunotheboxer

Those are lat pullovers.

Bruno - That shows how much I need to learn.

And by the way - I owe you. I was planning on not working out today (very sore). But after watching that video, I'm off to run the stairs right now.

Thanks for that little bit of inspiration I needed

[Brunotheboxer]

Originally Posted by axxeman01

Thanks, I'm going to take a picture after each month so I can gauge my progress. I have one goal, besides just a general 'get muscular', and that's to be able to do 65lb hammer curls with strict form. Still a looong way to go for that, so I'll be at it awhile!

How many reps for 65?

[axxeman01]

Originally Posted by Brunotheboxer

How many reps for 65?

Well, I hadn't actually thought of that. I guess a full set of 8, of course if I could do that then the single would be a bit more.

[RolexPete32]

Try the hot yoga. We have moksha hot yoga here in Canada. I have been going for 3 years now. Lost over 40 pounds and feel stong. It is unlike other types of yoga and it is all done in a very heated room.

[Brunotheboxer]

Originally Posted by axxeman01

Well, I hadn't actually thought of that. I guess a full set of 8, of course if I could do that then the single would be a bit more.

I sometimes work my way up to 50lb hammers for 8 but at the end I'm swinging. 65 is good weight.

My goal for bis is to curl 135 on an Olympic straight bar for 10 reps. I can do 105 now for 10 reps on my third set.

[TswaneNguni]

Originally Posted by Brunotheboxer

Check out this back routine. Soundtrack is not safe for work.

Strong man that !! Great endurance too One thing I have found when doing own bodyweight type power exercises ....Gain: STRENGTH and ENDURANCE.Great for core too .... always engaged.Own body weight exercises also MUCH easier on the joints.More natural plane of movement.

[TswaneNguni]

Chris Axxe and Craig ..... posting pics shows commitment.Looking good !! Looking forward to see how you progress !!!

[TswaneNguni]

Originally Posted by axxeman01

I've been going like a gangbuster for the past month, from May 9- June 9, 17 workouts today, using a 3 on 3 off split with the below exercises. I have to say, I feel *GREAT*, especially compared to sitting on the couch! While I'm not smart enough to post an excel excerpt and an iphone pic via my computer, I'll include the workout here and take a pic in a few.

All exercises are 3 sets, 8 reps. When I'm able to do at least 6 on the 3rd set, I bump the weights (so far that's been ~ 2 sessions). I'm in there about an hour, it could be done in much less but I'm finding I need more time to rest as the weights go up.

Chest/Tris

Dumbbell Bench
Flyes
Close-Grip Bench
Skull Crushers
Pulldowns -Vbar
Kickbacks

Back/Bis

Pendlay Rows
Standing Rows
Bench one arm Rows
Pulldowns - Machine
Hammer Curls
Straight Bar Curls
Incline dumbbell curls

Legs/Shoulders/Forearms

Squats
Shrugs
Rear-Delt lift
Dumbell Military Press
Dumbell front lifts
Reverse Curls

LEGS .... squats only ?? Calfs ?? and whats the abd routine ?

[TswaneNguni]

Originally Posted by Brunotheboxer

I sometimes work my way up to 50lb hammers for 8 but at the end I'm swinging. 65 is good weight.

My goal for bis is to curl 135 on an Olympic straight bar for 10 reps. I can do 105 now for 10 reps on my third set.

Could do 135x10 in my 20s.In my 40s .... not even close !!

[TswaneNguni]

Interesting biceps routine.Apparently gets hard to grow biceps going......

Smith machine.Bar set too lowish position.Hanging underneath,straightbody,do arm curls with bodyweight providing the weight.As one fatiques,move the bar to a higher position,providing a lesser angle and weight.Using narrow and wider grips will hit both the long and short heads of biceps.

[threemonkeys]

Originally Posted by TswaneNguni

Chris Axxe and Craig ..... posting pics shows commitment.Looking good !! Looking forward to see how you progress !!!

Thanks, Chris. I'm hoping to gain some size. The only equipment I have are a few barbells and the kids' playtoy for my pull-ups. So I'm not sure if that will hold me back at all. Although I have to say that I've discovered so many different ways to do push, pull-ups, etc, that still manage to kick my butt.

But ultimately, though, I'm really interested in being trim and having great overall fitness.

Chris Axxe - keep it up! I'm really looking forward to tracking your progress.

[Brunotheboxer]

Craig why not join a gym?

[TswaneNguni]

Originally Posted by Brunotheboxer

Craig why not join a gym?

Good question Over many years have trained by far most of the time in gym,but have always had a home setup of sorts.Now have a TRX system and kettlebell setup currently.Can do PLENTY with this BUT have always found that getting dressed,getting in the car and driving to gym,as well as the vibe in gym....gets one in the right mental frame of mind to train harder.The variety of equipment is of course also better.