Welcome to the IHoP

[Penguin4x4 1,761]

It's your Burfdazle too??!???!?

WTF

edit: you said almost. NM. When do you get your burday on?

Tomorrow

[dem beats 1,223]

Taurus FTMFW HM

[Penguin4x4 1,761]

three a week workouts are no longer cutting it, going back to five a week...feels like I'm playing football all over again

MWF:

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bicep Curl: 3 sets, 12 reps

Concentration Curl: 3 Sets, 12 reps

Skull Crushers: 3 sets, 12 reps

2.5 miles on the treadmill

TT:

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bench Press: 3 sets, 12 reps

Lateral Raise: 3 sets, 12 reps

Bent Over Rear Laterals: 3 sets, 12 reps

Front Raise: 3 sets, 12 reps

Edited April 28, 2011 by Penguin4x4

[dem beats 1,223]

You bench 2 then only have one day to recover then bench again?

[dem beats 1,223]

Wait. You're not using any heavy weight on this work out, more of a circuit training style session and keeping the heart rate up?

[Penguin4x4 1,761]

No heavy weights. I lift for tone and fat burning, not for bulk.

[sefugi 166]

Best quote of the day!

Say that one more time!!

[Penguin4x4 1,761]

only 50 lbs. on the barbell and 8 lbs. dumbbells with daily protein intake of around 120-150 grams

also gives me three days of cardio and five days of ab/calisthenics

basically the three 'L's: long, lean, lithe

[Penguin4x4 1,761]

sounds kooky from a guy 6'0", 252 lbs. but we'll see

[dem beats 1,223]

You do it how you feel you have to, but I promise you that you would acheive longer leaner and more lithe results using more aggressive approach with heavier weights and a more efficient split. Heavier weights do not "bulk" the way people think they do, and it will elivate your metabolism and burn more callories when at rest.

I don't mean to come down on you. Youre dedication to working out 5 days a week is really inspiring. I'm at the gym 7 days a week right now.

[dem beats 1,223]

sounds kooky from a guy 6'0", 252 lbs. but we'll see

That would be quite lean for me and I'm only 6'2. It wouldn't be "I can wash my underpants on my abs lean" but it was a 55-60 coat with a 34-36 waist kinda lean at 255-265.

[dem beats 1,223]

I should probably shut my mouth. My intention wasn't to come off negative. I just see something I know I can help with and I go pitching my .02 all up in ya grill.

[Julian 641]

My leg Is more fucked up than orignally thought evidently I tore some ligaments in my knee.. Awesome

No idea what so ever how I did it lol.

[Penguin4x4 1,761]

I just see something I know I can help with and I go pitching my .02 all up in ya grill.

Please do. I know close to nothing about working out or sports medicine other than what was drilled into me by junior high and high school coaches.

My current workout:

MWF:

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bicep Curl: 3 sets, 12 reps

Bench Press: 3 sets, 12 reps

Lateral Raise: 3 sets, 12 reps

Front Raise: 3 sets, 12 reps

2.5 miles on the treadmill

~150 g protein intake on workout days

I'd like to get back down to the 220-230 range, but more importantly burn fat/get leaner, increase flexibility/mobility and increase joint/tendon/ligament strength. Running isn't an option (yet). I'll take any help I can get

[dem beats 1,223]

So you walk the 2.5 miles on the treadmil?

I like walking more than running. Swimming more than that. Are you doing your work outs at home or at a gym. If at home list the equipment and how much weight you have.

I blew both knees out when I was ~19 and couldn't lift with them for 2 years or more, I definately understand the can't run part. Can you allow any resistance on them yet or is that still far off?

[Penguin4x4 1,761]

http://www.youtube.com/watch?v=5g2COtfSfEg&feature=player_embedded

I've heard of multitasking but this is ridiculous

[nem 2,019]

Best quote of the day!

Say that one more time!!

[nem 2,019]

You guys are really making me feel lazy. I need to do something because sitting around is making my ass fat!

[Penguin4x4 1,761]

So you walk the 2.5 miles on the treadmil?

I like walking more than running. Swimming more than that. Are you doing your work outs at home or at a gym. If at home list the equipment and how much weight you have.

I blew both knees out when I was ~19 and couldn't lift with them for 2 years or more, I definately understand the can't run part. Can you allow any resistance on them yet or is that still far off?

Currently I can jog at 4 mph on the treadmill for about 100 yards at a time, basically run 100 @ 4, walk 340+ @ 3, repeat; I accredit this more than anything to not running on it in over 27 months and to the fact I just started walking on the treadmill routinely about 9 months ago. We've got 2 25 lb., 4 10 lb., 4 7.5 lb., 6 5 lb., and 6 2.5 lb. plates, a 15 lb. 1" barbell and a pair of 2.5 lb. 1" dumbbell handles along with a bench press...bench, aforementioned treadmill, elliptical, and 5 lbs. of ankle weights.

[Penguin4x4 1,761]

[Penguin4x4 1,761]

[Penguin4x4 1,761]

My current workout:

MWF:

Jackknive: 4 sets, 12 reps

Cross Over Crunch: 4 sets, 12 reps

Good Morning Darling: 4 sets, 12 reps

Bicep Curl: 3 sets, 12 reps

Bench Press: 3 sets, 12 reps

Lateral Raise: 3 sets, 12 reps

Front Raise: 3 sets, 12 reps

2.5 miles on the treadmill

~150 g protein intake on workout days

This with the 7.5 lbs. dumbbells and 50 lbs. on the barbell I mentioned earlier

[Duran 387]

My leg Is more fucked up than orignally thought evidently I tore some ligaments in my knee.. Awesome

No idea what so ever how I did it lol.

[Godsmack 361]

Today is looking like its going to be a damn good day!!!

Time to do some homework too.

J

[dem beats 1,223]

I have no idea who that is, but he looks like a highscool friend names Steve.