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hello everybody, i was just going to update the peeps who were following my previous thread about powerlifting and what i have been doing since.
after my contest flop in April i took a week off and switched to a bodybuilding type routine-pumping movements, higher reps less weight,
strict form and focus etc... strict eating and stuff. i am entering a 5k running event being held on July 4th at midnight in Tampa and then i am
going to switch back to my powerlifting and weight gain routine in August to prepare for a meet in December.
i ran for the first time in forever last night and did fairly well, ran 2.3 miles
in 15:26 without stopping or falling over. it was a course that involved a hill for the first .7 of a mile and then a mixture of inclines and declines after with a flat sprint to the finish. i want to break 20 minutes for the 5k
by then-should be easy if i stay consistent between now and then.
i figure i will run 2-3 times a week for the next 3 weeks and the "inner runner" inside me will be reborn from the old days. i looked back and the last event i ran was in 1996 at the Gasparilla 15k.
i am contemplating doing a sprint triathlon next summer in Clermont, Fl
1/4 mile swim, 7 mile bike ride and 1.5 mile run-sounds like it would be
fun. and then maybe try the Citrus classic in Winter Haven: 1/2 mile
swim, 10 mile bike ride and 5k run. i will keep you guys posted on my progress as always and listen for any tips and info you guys give out.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
. seems like a useless post to me, i can read into this several ways-one you are being sarcastic or two you just want to increase your post count
or three i said so much you were overwhelmed with info(i have a problem
with wordy posts) and if that is the case no big deal.
i was hoping by adding this post it would spur up conversation in multiple ways, to bring up discussions about my running, my lifting, and future plans. but looks like nobody cares so far.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
. seems like a useless post to me, i can read into this several ways-one you are being sarcastic or two you just want to increase your post count
or three i said so much you were overwhelmed with info(i have a problem
with wordy posts) and if that is the case no big deal.
i was hoping by adding this post it would spur up conversation in multiple ways, to bring up discussions about my running, my lifting, and future plans. but looks like nobody cares so far.
Aww, come on now 2Fast, that just sounds sad bro.
IMO, running is going to be counterproductive to your bb'ing and pl'ing goals. You are developing the wrong kind of muscle fibers in your legs (slow twitch vs. fast twitch) and it'll be harder to gain size/strength in your lower body while also trying to run as well. BUT, if you enjoy running then **** it man, go for it.
IMO, running is going to be counterproductive to your bb'ing and pl'ing goals. You are developing the wrong kind of muscle fibers in your legs (slow twitch vs. fast twitch) and it'll be harder to gain size/strength in your lower body while also trying to run as well. BUT, if you enjoy running then **** it man, go for it.
the running is only for the next 3 weeks and then i will do the 5k and stop
and start up the routine in preparation for my powerlifting and bulking.
i will do 3-4 weeks of a transition routine from doing reps and lighter weights to doing less reps and heavier weight and then when August hits i will do only about 2 movements per body part and really heavy weight and
low reps.
i was a runner in middle school and high school and an assistant coach the
year after high school so running is deep in my blood/roots-i slacked off
and focused on weights for a long time but always missed doing it-so i
figured while it is hot outside and i am having trouble packing on mass
i might as well do an event that goes hand in hand with that. i have been
working on the weekends doing car detailing so i am burning calories there
too so that is also counterproductive to building. once the fall season comes i always put on weight easier and with the cooler weather comes
greater strength for me.
sorry about the comment, was just hoping to toss the ball back and forth with discussions but had only got a . out of the last guy-got a little frustrated.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
Cool bro,
Good luck with the 5K, sounds like you are enjoying the running, it's def. good to change it up once in a while too. I think your training plan is pretty much on point. Transition to a strenght focused routine after the running's over and then eventually to a power routine. I'm curious to see your improvements this fall in the 3 lifts compared to what you were putting up recently leading up to that pl comp. I have a feeling you'll see some good progress this fall. Keep us posted.
Cool bro,
Good luck with the 5K, sounds like you are enjoying the running, it's def. good to change it up once in a while too. I think your training plan is pretty much on point. Transition to a strenght focused routine after the running's over and then eventually to a power routine. I'm curious to see your improvements this fall in the 3 lifts compared to what you were putting up recently leading up to that pl comp. I have a feeling you'll see some good progress this fall. Keep us posted.
thanks SFZ, my best friend has been bugging me to do a running event with him forever and i finally made an effort to do it. I have a good plan made for when i start the heavy stuff, going to do less overall sets and
movements-found out i was overtraining in regards to powerlifting standards which was bringing my strength potential down. i am going to
do 2 movements per body part for the first 2 months and then go to just
the main movements for the last month. i am going to start using a
stack of On pro complex in the a.m. and night and labrada supercharge
pre-workout and halo post with my multi-vitamin and joint supplement.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
UPDATE: i found out the course i was running was not 2.3 miles but actually 1.91 miles-sux to know that-means i am actually slower than i
thought-i went and ran that course that same week in 15:24 and had a week off due to bad weather and was unable to run, then i got to run the actual 5k course this past Saturday as a practice-it has some hills and a bridge to cross over the bay-air was real thick and heavy due to salt water i guess-also was about 85 degrees at 10:00 pm-ran it in 27:24-not great but not bad, i have not attempted more than 2 miles in about 3 yrs.
i ran the whole thing without stopping.
i ran twice on the treadmill at the gym as well- 1 mile each first time was
8:03 other time was 7:34. i would like to get under 7 minutes between now and next week for 1 mile and try to get down to 24 minutes for the 5k.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
i cannot believe i have not made an update in this long, i ran another 5k
practice since last update-did it in 26:30, i ran a mile on treadmill again and did it in 7:03, then ran 3.5 miles in 29:51, then finally ran the race this past Friday night-did it in 25:33. i finished 213 place out of 1200 people-not bad but not great. i am taking a week off from the gym and going to do just bodyweight movements and stretching this week and will start the big weights and supplements after that. Time to get huge!
then i am considering doing a 15k run in February and will do another powerlifting meet in April or May and do another running event next summer and the mini-triathlon after that.
I dropped some weight since i was training for the 5k, got down to 193lbs and lost several % in bf and water weight-lost size though, legs shrunk up and arms got a little smaller, abs got better.
i was at 200lbs and was solid but not ripped-some veins showing at rest but not many-during workout i would look more vascular. now i have a lot of the veins at rest that i had during pump.
i will probably post some of my "beginning lifts" when i restart my training next week to see how weak i am as a starting point.
__________________
Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
i cannot believe i have not made an update in this long, i ran another 5k
practice since last update-did it in 26:30, i ran a mile on treadmill again and did it in 7:03, then ran 3.5 miles in 29:51, then finally ran the race this past Friday night-did it in 25:33. i finished 213 place out of 1200 people-not bad but not great. i am taking a week off from the gym and going to do just bodyweight movements and stretching this week and will start the big weights and supplements after that. Time to get huge!
then i am considering doing a 15k run in February and will do another powerlifting meet in April or May and do another running event next summer and the mini-triathlon after that.
I dropped some weight since i was training for the 5k, got down to 193lbs and lost several % in bf and water weight-lost size though, legs shrunk up and arms got a little smaller, abs got better.
i was at 200lbs and was solid but not ripped-some veins showing at rest but not many-during workout i would look more vascular. now i have a lot of the veins at rest that i had during pump.
i will probably post some of my "beginning lifts" when i restart my training next week to see how weak i am as a starting point.
Hey 2Fast,
Enjoy your week off man! Your body will be well rested and ready to grow again when you get back in the gym next week. Oh, and congrats on the 5K, that's a nice accomplishment.
Hey 2Fast,
Enjoy your week off man! Your body will be well rested and ready to grow again when you get back in the gym next week. Oh, and congrats on the 5K, that's a nice accomplishment.
thanks SFZ, i am not sure if i mentioned it but my next contest is in Ft
Myers, not sure if that is closer for you than Orlando or not.
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
first workout of the new program-did chest and forearms, calves and abs. i followed a routine i read on bodybuilding.com, it was pretty tough. flat bench we had to do 10-8-6-4-2 rep pattern with increasing weight on each one, started at 205 for 10 and finished with 275 for 2(my strength really suffered during the training for my 5k run), we did flat db flyes 4 sets,and incline smith 3 sets, and finished with some single arm cable press/fly for 1 set.
did standing barbell wrist curls, single arm hold on smith machine 1 minute
per arm 3 sets, db reverse wrist curls, and db rotating twists 1 giant set
with drops
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
good to see you still hitting it strong! keep up the good work!
thanks ct, i am going to try the same rep pattern on squats Wednesday
and deadlifts on Friday-will do this until the end of the month and start
hitting 5 x 5 program in August-will start my supplements again then and
amp up the intensity all the way up to Dec
__________________
Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
thanks ct, i am going to try the same rep pattern on squats Wednesday
and deadlifts on Friday-will do this until the end of the month and start
hitting 5 x 5 program in August-will start my supplements again then and
amp up the intensity all the way up to Dec
I really never follow a certain workout routine, I just hit up what ever i feel like doing that day as long as i haven't done it yet. It works well for me but I wonder what would happen if i did follow a routine
__________________ Team DNF2003 350Z BASE: 266whp & 243tq Lots of bolt-ons
I really never follow a certain workout routine, I just hit up what ever i feel like doing that day as long as i haven't done it yet. It works well for me but I wonder what would happen if i did follow a routine
my partner and i follow a general plan and then pick different movements each week, for example: chest day we will do some form of press first
flat bench, dumbell flat presses, or machine press; some sort of fly second cable crossovers, db flyes, or peck deck machine; and some sort of alternate press next-incline bench, incline smith, incline db etc...
so we will mix it up but follow a certain plan at the same time-we will often mix up our rep ranges, rep speeds, and pauses or continuous movements as well.
__________________
Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
my partner and i follow a general plan and then pick different movements each week, for example: chest day we will do some form of press first
flat bench, dumbell flat presses, or machine press; some sort of fly second cable crossovers, db flyes, or peck deck machine; and some sort of alternate press next-incline bench, incline smith, incline db etc...
so we will mix it up but follow a certain plan at the same time-we will often mix up our rep ranges, rep speeds, and pauses or continuous movements as well.
im constantly switching up my days and workouts, it doesn't allow my muscles to adapt to a routine so im contantly shocking the muscles.
__________________ Team DNF2003 350Z BASE: 266whp & 243tq Lots of bolt-ons
did legs last night-tried the same program (10-8-6-4-2) on squats-it was
murder-i changed my form to go down lower so i do not get disqualified like last event, i went almost butt to my ankles each rep 225x10
255, 285, 315, 345-used knee wraps on last two sets.
did bi's and tri's after-did 3 movements each
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Z is gone, all 3 motorcycles are gone, scooter is gone, and Caliber SRT-4 and Forte Koup SX are here, yamaha fz8 coming soon!
Update on my routine
