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Workout/Lifting Thread and Health Thread

  • Automatik
    Anyone attempt 10x10 body weight squats?

    I'm trying to build up. I'm around 185ish.

    Right now I've been doing 135 10x10 and it's destroying me. I've only done it a few times then took 2 weeks off for vacation...back at it tonight.
  • Fly4Fun
    ernest_t_bass;1463289 wrote:Bump

    Haven't lifted since last Thursday, and I'm feeling like shit. Kinda pissed that I started my "program," where I keep track of gains, the week right before I head to vacation.
    You wouldn't lose muscle strength in a week, your overall fitness though can start to deteriorate in that time. Also, it can be great to workout while on vacation. Just try to find the time in the morning before the family is up and going for the day if you have space. Even just simple things like running, pushups, and different jumping exercises will help you stay on track.
  • ernest_t_bass
    F4F - I'm actually being serious, here. I'd like for like_that and hasbeen to be reinstated to this thread, please. Seeing you post on this thread pisses me off, b/c it comes across that you got rid of them so you could post here. Please just let them back in, for gods sake.
  • ernest_t_bass
    Automatik;1463294 wrote:Anyone attempt 10x10 body weight squats?

    I'm trying to build up. I'm around 185ish.

    Right now I've been doing 135 10x10 and it's destroying me. I've only done it a few times then took 2 weeks off for vacation...back at it tonight.
    10 sets of 10? Damn.
  • Automatik
    ernest_t_bass;1463299 wrote:10 sets of 10? Damn.
    Yeah, with minimal rest in between sets.

    A friend recommended it. It's nice when you want to bang out a nice leg workout in little time.
  • Automatik
    ccrunner609;1463314 wrote:10x10 for squats is going to do nothing but tear you down.
    Maybe if you're old and/or weak. I'm neither.
  • xKoToVxSyNdRoMe
    Automatik;1463294 wrote:Anyone attempt 10x10 body weight squats?

    I'm trying to build up. I'm around 185ish.

    Right now I've been doing 135 10x10 and it's destroying me. I've only done it a few times then took 2 weeks off for vacation...back at it tonight.
    I've been looking for different things to do for legs I'll have to try that.
    ccrunner609;1463314 wrote:10x10 for squats is going to do nothing but tear you down.
    Why would that tear you down?
  • birddog23
    In regards to 10x10...what's your goal? Strength? Muscle? Physique?
  • Automatik
    No real goal, just trying something new.

    It's summer and I have trouble staying on a set workout plan during this time of the year. I'm having some shoulder issues so my upperbody workouts are lacking right now, so just trying to focus on my legs more.

    I want to get into a groove where I'm hitting legs maybe twice a week.
  • birddog23
    You just do one weight at 10x10? Or how do you do it?
  • Sonofanump
    like_that;1461452 wrote:[video=youtube;yk7yXdzabxY][/video]

    This is the only video i could find lol, but it pretty much shows the mechanics. I use the same mechanics hopping up steps.
    I had to watch that again. That's Rachel from Insanity!
  • Automatik
    http://www.oneresult.com/blog/squats/value-10x10-squats

    I'm gradually building up strength/stamina in my lower body. Right now I'm only doing 135. I've only done it 3 times so far. Working my way up to my bodyweight (185) would be nice.
  • birddog23
    That's not too terrible then. Probably a little sore the day after but nothing a foam roll can't eliminate. Obviously once you get into the higher weights it could lead to some major fatigue and then wear you down but you should be fine for now.

    I weight 170 and am in my 3rd cycle of Wendler's 5/3/1. Doing "Boring, but Big" on my assistance days I'm squatting 165, 5x10 and that usually tires me out by my last set. Of course that's after I just get done dead lifting though too.
  • Azubuike24
    I've never tried 10X10, but that's actually pretty interesting. I may give it a try. I've done dead lifts for reps at about 80% body weight and it's amazing how quickly a weight you can easily rep out 30+ reps becomes torturous after a few sets. I used to do 8 X 30's (average, would usually be 25-35 per set) at 155 (at BW of 175) and I'll admit, it wasn't pretty the next day. I'll admit that volume is something that really isn't going to do anything but have your body adapt to some sloppy-ass reps at the end.
  • BR1986FB
    I can't even imagine doing my bodyweight for 10x10 and my legs are strong as Hell.
  • BR1986FB
    ernest_t_bass;1463289 wrote:Bump

    Haven't lifted since last Thursday, and I'm feeling like shit. Kinda pissed that I started my "program," where I keep track of gains, the week right before I head to vacation.
    If you know you're going to have some "down" time from lifting, continued use of BCAA's (I recommend SciVation Xtend....watermelon is the chit) can help.....

    http://www.ergo-log.com/can-t-train-keep-on-using-those-bcaas.html
  • Azubuike24
    BCAA's before cardio, EAA's during fasts and/or periods of de-loading or time off? I've heard some say it doesn't matter, but others state that if you can afford complete essentials it's far better.
  • Heretic
    One thing to consider is that even tiny changes to things can potentially make huge changes down the road. For the past six or so months, I'd been in the 166-169 weight zone where nothing was really changing (other than getting more definition gradually from working out). Last week, I started making vats of pasta (since I made the second one two days ago, I can used plural now!) for lunch at work, instead of being lazy and typically bringing in frozen meals to nuke. Calorie-wise, nothing wrong with that, as most are 350-450 calories. However, for most of them, it seems like an inordinate amount of calories are fat (I looked in our work freezer and saw one that was 330 cals with 160 of that fat).

    Now, I'm cutting out a lot of fat from my diet and replacing it with stuff that turns to energy with my workouts. Today, I was down to 165.4, which is .8 less than any scale reading I've had this year. It is kind of weird -- I've always been this lazy cook who prefers the path of least resistance. Now, virtually every meal I eat is something I've personally prepared.
  • Fly4Fun
    Heretic;1464034 wrote:One thing to consider is that even tiny changes to things can potentially make huge changes down the road. For the past six or so months, I'd been in the 166-169 weight zone where nothing was really changing (other than getting more definition gradually from working out). Last week, I started making vats of pasta (since I made the second one two days ago, I can used plural now!) for lunch at work, instead of being lazy and typically bringing in frozen meals to nuke. Calorie-wise, nothing wrong with that, as most are 350-450 calories. However, for most of them, it seems like an inordinate amount of calories are fat (I looked in our work freezer and saw one that was 330 cals with 160 of that fat).

    Now, I'm cutting out a lot of fat from my diet and replacing it with stuff that turns to energy with my workouts. Today, I was down to 165.4, which is .8 less than any scale reading I've had this year. It is kind of weird -- I've always been this lazy cook who prefers the path of least resistance. Now, virtually every meal I eat is something I've personally prepared.
    A lot of people who workout regularly but aren't super intense overlook the importance of diet. I really wish I paid more attention to diet when I was still a competitive swimmer. I feel like I probably cheated myself. Not that I ate particularly unhealthy, but I'm sure I could have improved even more with just a few adjustments.
  • BR1986FB
    LOL....nutrition is about 90% of it. If you eat correctly, you can train hard and in a minimal timeframe and still get excellent results. Old saying is that "washboard abs are built in the kitchen."
  • Heretic
    BR1986FB;1464051 wrote:LOL....nutrition is about 90% of it. If you eat correctly, you can train hard and in a minimal timeframe and still get excellent results. Old saying is that "washboard abs are built in the kitchen."
    I hate how damn long it took me to figure this out. I had horrible nutrition through high school and college when I was active in sports and just figured it was because of "slowing metabolism" that I was gaining weight when I got a desk job. And then, when I'd diet, it wasn't really eating healthy as much as it was eating smaller portions of less-healthy things (at times, I think frozen pizza companies created single-serve ones solely to accommodate me).
  • wes_mantooth
    My diet is probably shit according to experts. I was looking and I average about 1300 calories a day with about 52 percent of my intake being protein. Most of my sugars come from fiber bars. I dropped a lot for a while, but now things are going very slow and I still need to drop about 20lbs
  • BR1986FB
    Heretic;1464056 wrote:I hate how damn long it took me to figure this out. I had horrible nutrition through high school and college when I was active in sports and just figured it was because of "slowing metabolism" that I was gaining weight when I got a desk job. And then, when I'd diet, it wasn't really eating healthy as much as it was eating smaller portions of less-healthy things (at times, I think frozen pizza companies created single-serve ones solely to accommodate me).
    It's SO much easier when you are eating "clean" foods that actually fuel your body. Training on pizza and sugary things sucks azz. Your energy levels are zapped and it's counterproductive. Believe me, I love junk foods as much as anybody else but I realize that my body doesn't "do" them well.

    I'm a pretty "all or nothing" type of person. If I abstain from a "bad" food I have to go cold turkey. Milk chocolate is the worst. I can go a year without eating it but if I get a taste it's like a shark tasting blood....BAD things.
  • wes_mantooth
    BR1986FB;1464063 wrote:It's SO much easier when you are eating "clean" foods that actually fuel your body. Training on pizza and sugary things sucks azz. Your energy levels are zapped and it's counterproductive. Believe me, I love junk foods as much as anybody else but I realize that my body doesn't "do" them well.

    I'm a pretty "all or nothing" type of person. If I abstain from a "bad" food I have to go cold turkey. Milk chocolate is the worst. I can go a year without eating it but if I get a taste it's like a shark tasting blood....BAD things.
    yeah, i am like that with a bag of chips....if i get started, I will finish a large bag of lays. It is sickening
  • BR1986FB
    wes_mantooth;1464062 wrote:My diet is probably shit according to experts. I was looking and I average about 1300 calories a day with about 52 percent of my intake being protein. Most of my sugars come from fiber bars. I dropped a lot for a while, but now things are going very slow and I still need to drop about 20lbs
    Eat MORE, you'll actually lose it. I've seen/heard about your results and "BRAVO...kudos to you!" but your body is going to be eating quality muscle over utilizing fat for energy on 1300/day. Shit dude, no offense, but that caloric intake isn't enough for a chick, let alone a guy.