yashsingh1/xdaforums huggingface dataset:
[Off-topic] Dirk:
Good job! The OP was one of the better, more informative posts i've seen anywhere! Be good to hear from it's author again.

I must admit that although my Hams aren't too bad now, my glutes and almost everything else are as tight as hell. I actually do my best leg work on the Leg Press, usually giving it full beans. I'm always a bit wobbly on my feet straight after.

One thing i do like the Smith Machine for is standing calf raises. We don't have a standing calf-press machine like some gyms so the Smith Machine is the best alternative. You just need something solid to stand on where your heels can overhang.

As always, i advocate compounds over isolations. Better to do Leg Press than Leg extensions, for example. Oh, and Spongebob says, Lets take all the Exercise Balls and put them over here.jpg (Where 'here' is a hundred miles from any gym!)
[Off-topic] m0cha5hake:
Thats another myth. Leg extensions are safe as long as you dont load up a lot wight and overdo them. They are good for knees and quads.

If you are doing squats on the smith machine and keep your legs inline with the bar, it will workout your quads more. If you line your feet up in front of the bar and lean back into the bar, you will still hit the quads, but you will involve your glutes and hamstrings more. I think the feet in front, lean back will be more similar to squat press machine depending on what kind of machine it is. Either way is fine, you just hit different muscles depending on your footing. Here{/url] is a guy with good form on the smith machine.
[Off-topic] roofrider:
@ mocha: Thanks, ya that's the video i saw before hitting the gym today.

@Dirk,: Okay, i didn't get your spongebob joke :o Sayin' they are useless? Ya, they just lie around in the gym doing nothing.

You shouldn't really be working out in a gym just yet, teen workout maybe. Soccer will do, i played Basketball though.
[Off-topic] Ichigo:
No. I am fine. My brother who is now 18 started at my age. I don't know what he does, other than back in May of 2012 he was curling 65lbs... He's fine, so... And I don't just do weights. I work really hard on abdominal workouts. Really, really hard. And then I try to run 10 miles every other day.
[Off-topic] m0cha5hake:
They are not entirely useless. Pretty girls use them. ;):good::good:
[Off-topic] roofrider:
Abs are fine, cardio is fine, exercises which use body weight are fine. I'm not so sure about weights at 15.

Oh yeah!
[Off-topic] Dirk:
What is it with the ladies and the 'Good Girl' and Bad Girl' machines? (You know the ones, Abductor/Adductor). They gravitate to the things! Do they really see any benefit from working such tiny muscles in isolation? :confused:

You accidentally look in that general direction while they're using them and suddenly you're a perv. It's not right! :(

:D

Oh, and Power Plates. Don't get me started. This is what it looks like from the outside:
[Off-topic] m0cha5hake:
Hell I use the abductor machine> i know squats work the same muscles, but its good to isolate the groin muscle.

Lol. I always feel like a perv in the gym, but maybe thats because I am a perv :cool:
[Off-topic] roofrider:
I need to move to a gym which has more females. :crying: Currently there is only one that does squats. :) The rest are all cardio cadrio cardio. Gold's might get a good number of ladies but they are expensive here. Lol we don't have power plates here.
[Off-topic] Dirk:
Phew, i'm glad i'm not alone in this! :D

It can be a little distracting! We have a few that do proper lifting, not the usual girly variations. It warms my heart to see a lady on the Squat Rack!

I'm lucky in that my gym is huge. Big free weight section, lot's of machines and loads of Cardio equipment too. It does get busy, crowded and hot on the week nights though. It's been known to get bloody hot in India. Do you have adequate air-con in your gym RR?
[Off-topic] Ichigo:
No. It's fine at 15. Maybe not 13, but 15 's old enough. ;)
[Off-topic] m0cha5hake:
I was a member of a Gold's Gym before when I lived in a different state. I really glad that the new one they built here around me sucked because Gold's Gym is kind of shady. They make you sign a 2 year contract and you have to jump through a ring of fire blind folded in order to end the contract. If you want to end the contract you have to pay a lump sum (i think it may be like 60% of the remaining money on the contract) or move 50 miles away from the facility. Lucky I moved about 800 miles away from the gym I had a membership at, but it was still a hassle going through the process to end the membership. If you look at their reviews online you'll see a lot of people complaining about that. on the other hand, they did have a nice gym. If you get a membership there get the bronze (cheapest one), dont let them dupe you into the gold membership.

What grade are 16 year olds in? 8th or 9th? I started lifting at the end of 8th grade.

---------- Post added at 01:38 PM ---------- Previous post was at 01:34 PM ----------

Lol. Those girls know what their doing wearing those tight clothes up in there.

Yeah my gym has air conditioning. Its three stories: has cardio, some machines on the top, weights, bball courts and some cardio in the middle, lockers and swimming pool at the bottom. Its the gym at my school and is the nicest I've ever used. Especially considering the last gym I was at the free weight area was about the size of my living room. My gym gets busy after 5pm, but I always try and go at 6am when they open.
[Off-topic] roofrider:
Thanks for the heads up!

Not sure, maybe itchygo will answer that.

Oh stop it. Me jelly. :D

Yup it's sufficient, doesn't get too crowded in the early evenings.
[Off-topic] Mephikun:
Usually 10th/11th.
[Off-topic] Dirk:
Just back from this mornings session. Looking forward to some Bacon now! :D

I've beaten all three of my Cardio personal bests this week. They've stood since before Christmas, and since then i've only managed to equal two of them. Getting PB on all three in one week makes me very happy! I feel at the peak of my physical fitness at the moment. I've certainly never had this level of CV fitness before, even if i've been stonger and bigger in previous decades.

It's a special kind of torture setting a PB though, so these will stand for a while.
[Off-topic] roofrider:
Congrats! You mean jogging and cycling for a long time?

--edit--

And i think i'm going to start a one muscle group a day workout. It's been only 7 months since i started working out but it's growing on me and i think this change would be good.

My current idea is:

Day 1: Chest

Day 2: Lats

Day 3: Rest

Day 4: Shoulders

Day 5: Legs

Day 6:Biceps and Triceps

Day 7: Cardio

*10 mins of CT everyday after weight training, on cardio day 20 minutes of jogging and maybe rowing and others.

*And maybe i'll throw in Planks on the cardio day.

*Abs at least 3 times a week on every other day.
[Off-topic] Dirk:
I've not long moved to a one body part/muscle group a day on a six day split and it works for me. I like going in the knowledge that i can focus all my efforts on one thing in that visit. It sounds like you've come to the same conclusion. We're both about the same distance into our training too!

I do:

Mon - Legs

Tue - Shoulders

Wed - OFF

Thu - Arms

Fri - Abs

Sat - Chest

Sun - Back

4 exercises, 3 sets per exercise. Cardio every session, up to 30 minutes. I always use the step machine to do Cardio as it's low impact/high intensity. My PBs are 'time to 100 floors', 'time to 150 floors' and 'max number of floors in 30 minutes'. It gives me targets to work to.
[Off-topic] roofrider:
Thanks! Starting off with legs huh!

I'll be back with exercise questions later, sure there will be some :o

We don't have steppers but there are a few Cross Trainers, then the usual treadmills and cycles and a Rower.
[Off-topic] Dirk:
My gym weeks starts Thursday really, after the day off. :)

To cap off the perfect week, i just created myself a new achievement/potential PB to beat. This morning was the first time i've kept going all the way up to 200 floors completed. I was into a nice rhythm and could have gone longer, but i was thinking about keeping some in the tank for tomorrows leg session. I wasn't really racing the clock but next time i'll have a time to beat at least.

Extra Bacon as a reward this morning! :good:
[Off-topic] roofrider:
Haha nice! What's with the Bacon!! I've never had/seen bacon in all my life, in my defence it's not very popular here. :D I'm not sure if it's even available here. So, you're gonna have a tough time if you ever happen to visit India.

And I figured it's a bad idea to be jogging on Chuck Taylors, so i'm going to lay off the TM for a while and do Bikes and Ellipticals.
[Off-topic] Dirk:
I've had the same thought before about Chucks! They're fine on the step machine/elliptical though. I'm not a big fan of treadmills. If i want to run i prefer to pound the pavement tbh.

Cancelled my holiday to India btw. I hear Bacon is plentiful in the US so i'm going there instead now. :p
[Off-topic] roofrider:
Lol.

I like jogging, it's easy to get the heart rate up to 170 and maintain it there (TM :D), i found that tough to do on the bike, could only hit about 145.

My CV fitness is bad, today i saw a man probably in his 60s jog for more than 45 mins. Yesterday i was panting after 10 mins.
[Off-topic] m0cha5hake:
Lol. I know how that feels. I was in pretty good condition last year and was running 5+ miles a day. Then I got injured and I just started running again a month ago. I was doing 5 miles in about 40 minuted, now I'm at like 20 minutes for 1.5 miles. I went running this morning did 4 laps around the field and was done.

On a side note I saw something really odd after I finished running. This lady was walking her dog, but instead of actually walking with her dog she was driving in her car with her dog. I've never seen anything like that before. I could understand doing that if its raining, but not only was she being extremely lazy, she was also wasting her own gas. That sh*t till boggles my mind.
[Off-topic] animatedbreak:
Awesome! Guys. It's been a year since I've been around and i'm happy to see that this thread has been thriving. Thank you.

An update on myself: I've been forever stuck at 130 pounds 20% bodyfat.. Since I've changed my workout regieme to more pyramid style workouts. The workout I use is found here:

http://www.bodybuilding.com/fun/best_ectomorph_workout.htm

The top one. Liquid diet's. I am now sitting at 153, 13% bodyfat. I hope to be sitting at ~160ish in the middle of the summer.

It's starting to warm up - so outdoor training begins soon! I'll be making edits to the into with new informative articles i've found! Keep it up guys.

-Richard
[Off-topic] Ichigo:
By the end of summer, I will be able to do a backflip! :D And more.
[Off-topic] animatedbreak:
[YOUTUBE]BjgMjA_iIgw[/YOUTUBE]
[Off-topic] Ichigo:
So were you part of the mafia or something? :confused:
[Off-topic] matgras:
Do you also have some tips to gain weight? I have underweight D:

sony xperia ray

ics 4.0.4 rooted

stock rom
[Off-topic] animatedbreak:
Been away for too long - gotta earn my stripes back Mr!

-Richard

If you look at the OP - you'll see i've posted articles on how to weight train depending on your bodytype. If you burn everything you eat, fast? Then you gotta workout, and increase your caloric intake or the amount of calories you consume. I had to incorperate protien powder (I use MusclePharm Combat Powder) and a workout regeime that's going to increase muscle mass by doing more sets, while increasing weight.

found here: http://www.bodybuilding.com/fun/best_ectomorph_workout.htm

Whenever you see something like: 12,10,10,8. That means, your first set your aim is to lift a weight that could hit 12 reps, then increase it to hit 10..increase it again or do the same weight to hit 10..then the heaviest you should be able to do 8. This is called Progressive Overload or Pyramid Sets

They work wonderfully for muscle growth. I was in your shoes buddy, you gotta just work hard and listen to your body!
[Off-topic] Ichigo:
Yes, I see. You haven't posted since July... Well, have fun catching up! ;)
[Off-topic] animatedbreak:
I will! Good luck landing that backflip. That video and all of his tutorials on http://www.trickstutorials.com are perfect.
[Off-topic] Ichigo:
Right now I'm working on "parkour stuff, such as backhand springs, balance, ect. I have some time to kill before I start the soccer ore season training. :)
[Off-topic] Thats OK:
Ya know...

Looked thru the OP months ago I'm embarrassed to admit I dismissed the thread.

Looking again however I can see reason for inspiration in this guide.

Very well laid out and a lot work went into this.

In all sincerity a very substantial source of information here.

So...

THANKS.BUTTON!
[Off-topic] Ichigo:
Here you go:

Button thanks = (Button) findViewById(R.id.bThanks);
[Off-topic] animatedbreak:
Thank you for the kind words. I hope many will get a lot of out this - and people will openly discuss and lend their expertise.

-Richard
[Off-topic] roofrider:
Yay! He's back!! lol.

@Ichigo i was crazy about parkour a few years back too. All i can do is a turn vault. :o And a flip like he does in this but only if the walls are like 3 or 4 feet apart.

[YOUTUBE]5BOUohniyJU[/YOUTUBE]
[Off-topic] shahkam:
I play xda as a sport and that is all day am i active enough? If anyone has a tip to share go ahead !

Troll aside im a potato lazy couch guy been working out at home very basic setups pushups burpees etc now im sick as a cow and cant do any i feel like im wasting precious time i could be working out instead im eating some soup and sleeping...
[Off-topic] Thats OK:
Man, it's tough to push myself outside to do any activity.

I know for me a task or some kind of job is needed to give cause for activity.

One problem is I think I've replaced hard work for recreation.

At least I rode my bike over to the Pharmacist to get my blood pressure meds :laugh:

Frigging internet will be the death of me...
[Off-topic] animatedbreak:
[YOUTUBE]j24OBOzfCNw[/YOUTUBE]

Freestyle tricking = precursor to parcour

Thats OK - It's a start. Better than doing nothing right? Diet is probably your best friend right now if you can't work out. It helps overall.

shahkam - You probably may want to think if it's something you really want. If you want it, you'll motivate yourself to do it. I usually think about all the benefits of it when I do commit to something and remind myself every time so I stay committed. Also, don't wait. here: http://scoobysworkshop.com/the-best-workout/ Direct link to get you started.
[Off-topic] Ichigo:
Just last week I've started handstand push-ups. They're tough, but it's a really good tricept workout.
[Off-topic] roofrider:
Possible. Modern day showboaters have the wrong idea though. Pk is more about running, tackling obstacles and crazy ass jumps. Tricks don't have any place in it thb. That's Freerunning i guess.

And the best part about that video is they are all barefooted! Old school! :good:
[Off-topic] TheSkinnyDrummer:
Man, this thread has been open for 9 months and I'm still having a hard time with the whole concept. :confused::rolleyes::beer::beer::beer:

Sent from your mom.
[Off-topic] hardmuzika:
Eat and excercise

Eat whatever grew or had eyes. and excercise
[Off-topic] shahkam:
Fo home ur drunk mate.

This thread is all abour exercise tips workouts what to eat and whatnot all in all fitness thread.
[Off-topic] Thats OK:
Hmmm...

Sending this to the CIA for analysis.

Could be another encrypted message from across the galaxy.

K

Carry on with normal thread operations.
[Off-topic] TheSkinnyDrummer:
I exercise my right to drink beer, can ya deal with that?

Sent from your mom.
[Off-topic] Nutterpc:
As part of my weekly workout I managed to squeeze out a new record with the personal trainer

Device: X Trainer

Distance: 1km

Time: 3mins
[Off-topic] Dirk:
That's the way to do it. Keep setting yourself new targets and push yourself. It keeps things interesting, and of course you improve.
[Off-topic] animatedbreak:
Absolutely - and you'll also see how far you've come. It's highly encouraging.

....and running, tackling difficult obstacles, and crazy-ass jumps aren't a form of showboating? :lol:
[Off-topic] Nutterpc:
Considering dirk, when I first started training over a year ago, I could barely do .8 of a km in 5mins, that shows you how far he's gotten me
[Off-topic] roofrider:
Hahaa...maybe a little.
[Off-topic] shahkam:
I can try but no promises... Shall we exercise together ill bring the stuff.
[Off-topic] TheSkinnyDrummer:
12oz curls, brah, try to keep up!

Sent from your mom.
[Off-topic] Nutterpc:
The art form of drinking requires great mental & forearm dexterity, right skinny?
[Off-topic] TheSkinnyDrummer:
Sure but so does writing... That's not why I do it. :rolleyes:

Sent from your mom.
[Off-topic] Nutterpc:
He he, all good man :P
[Off-topic] roofrider:
Sore bum, that's what i got. Feels good though. :)
[Off-topic] Dirk:
Cycling or deep squats/leg press/lunges?
[Off-topic] roofrider:
Squats, lunges, squat/leg press, 2 sets of light leg curls and extensions and finally calf raises. 5 mins of cycling pre and 5 mins of elliptical post workout.
[Off-topic] Dirk:
Now that sounds like a good session. If you're feeling it in your Glutes you know it's done some good! :good:
[Off-topic] roofrider:
Yup! Glutes and the Hams as well. :victory:

Nailing the squat is going to take some time i guess, i see what you meant by "Pushing back up to standing starts with your heels." lol. Also only when i was into the 3rd set i noticed that i was holding the bar with my wrists and rightly so i had some wrist pain earlier today. Apart from that i also need to find a sweet spot for placing my wrist, wide was ok yesterday. I lack in flexibility everywhere. :banghead:
[Off-topic] Dirk:
Using a wider stance it's significantly easier to do a deep squat with good form. I find that after a few sets i've loosened up and can bring my feet closer together again. If you watch how Powerlifters do it, they use an extremely wide stance.

As for hand position, it should be whatever is comfortable. There really shouldn't be any strain on the arms at all. They're only being used to steady the bar while it balances on your Traps.

There were a couple of young fillies doing BB squats in my gym the other night. I envied them their flexibility while i watched them squat with perfect form. Wish i were that flexible! Did you know that Flex Wheeler would sometimes do the splits during BB competitions? Total myth about being muscle bound and inflexible.
[Off-topic] roofrider:
Oh good, i thought wider foot stance was incorrect.

Had to check it out, he does it in this video at 2:00

[YOUTUBE]MI7IK9nZKYM[/YOUTUBE]

Pic:

His muscles are so well defined!!
[Off-topic] Dirk:
As long as your knees stay lined up with your feet it's all good. I can't squat beyond parallel without using a wide stance.

Arnie will always be the most perfect specimen imo. Not oversized and enhanced like today's competitors, but sculpted and well proportioned. They've all got thick waists and legs like Douglas Firs now. No doubt Arnie was blessed with perfect genes but he applied aesthetics to what he did, saying that he couldn't add an inch to his Biceps for example, without having to add an inch to every other muscle.

Look at him at only sixteen years old!

Ba****d! :D
[Off-topic] roofrider:
Wow!! That's amazing. I haven't been an avid follower of BB tbh.

I thought Sly had an awesome body for his age and then i read somewhere that it was all steroids.

Also whats your BF%, if i may ask?
[Off-topic] Dirk:
:D

Probably around 15% if i'm being honest. Should be 10% really, but i like my food too much. Can't build muscle without nutrition though. Common bro-science suggests eating at a calorie surplus of around 200 extra per day. Bulking and Cutting has been the accepted method of gaining in BB for a long time although Scooby says it's nonsense. Personally, i'm 'bulking' when in reality i'm just eating too much! :D

Now that the subject has come up i might go for some fat loss again soon, see if i can get down to 10% and stay there. I'm been doing more cardio recently so it should be easy enough. How about yourself rr? Body fat difficult or easy for you to manage? Endomorph or Ectomorph?

Edit:

People tend to underestimate their BF%. These pics are a useful guide:
[Off-topic] roofrider:
15s good, not bad. With you hitting new PBs it should not be tough to get it down to 10 now. I curious about scooby's bf%, ya he's about 55 but that thin layer of fat all over his body looks bad. Is that how all BBs will look when they get old?

Me? I'm an Ecto. :o Was 57-58kgs for many years and bf was 12.somthing% before i started training. And after the first one and half months of workout my bf came down to about 10%. Now i weigh 63.wavering kgs and i betting bf is still around 10%..i'm an ecto after all. :D By the end of July if i'm 67-68 kilos i'll be very happy.
[Off-topic] Dirk:
Yeah, i'd rather do more cardio than have to eat less. I'll never be disciplined enough to go sub 10%! I only do ab work to strengthen my core. I'm not expecting to see a rippling 8-pack any time soon! :D

Scooby looks amazing imo. There aren't many people who could stay in such great shape and look so healthy at that age. Still, time takes its toll. Nobody is going to have taut, elastic skin without surgical help when they're over 50. If i look half as good as Scooby when i reach that age, i'll consider it a win! (If i looked half as good now it'd be a bloody start!)

I just ate some Flapjack as an afternoon snack, so i guess the diet starts tomorrow.

..Again! :D
[Off-topic] roofrider:
Hehe..being a hardgainer has it's advantages. I can eat stuff all day long (like that's gonna happen :rolleyes: :D) and don't have to worry about anything. :D

And the DOMS seems to be worse today. :(
[Off-topic] Dirk:
Now you really know you did good! :highfive:

I can't wait for my weekend sessions. I've been laying off for a fortnight to heal a shoulder injury, but i'm gagging to do some work. Shoulder not 100% but i can't wait any longer. :crying:
[Off-topic] roofrider:
Was it a bad injury? Similar to mine? Rotator?

Don't think mine's an injury as such, it's just not 100%, could be just a strain. I don't have that sharp pain now that i've stopped with bench press and upright rows, but i did feel some discomfort when doing cuban rotations. Planning on doing inner and outer rotations and cubans as a warmup on chest and shoulder day. Not being able to do upper body work will be hell, don't want that to happen.
[Off-topic] Dirk:
Don't know what caused it but it was getting worse week by week. After a month it got to the point where i could barely work through the pain, so i had to knock it off. Problem is it's not my biggest issue at the moment. I've been struggling with tendonitis in both elbows. Turns out that at my age, after twelve years of being sedentary, it's not a good idea to go straight into a six-day-a-week routine where each session is over hours long and every set is taken to failure! :silly:

Who could have guessed? :rolleyes:

If i'd stayed clear of arm isolation work i might have been okay, but all those curls man.. :( So, i'm alright with pushing work..to a point, but any pulling work makes it worse. Been doing one Chest day, one Shoulder day, and more recently added back one Back day too, (although the Back day is not good on the elbows at all), per week. I am very limited on what exercises i can do and how much i can do, so as far as lifting and building mass, i'm really just holding steady and hoping that maybe in a year the elbows will be better.

There's also a chance that they never get better. It's a bummer, but it's why i'm able to hit the Cardio as much as i am. Can't put in the lifting sessions that i want. :crying:
[Off-topic] roofrider:
Oh boy. Hope it gets better. But this is a very good window to get the bf% down, so that's good. Get ripped!:D Worst part is these injuries take time to heal i guess, and i believe rest is the best way to go about it. Which is a total bummer! :(

I guess you already got it checked by the doctors, any way of shortening the recovery process?