Welcome to the chamber...

[Deathscythe]

Thanks to Maven, B.Rad, and Steddy for giving me this quaint piece of the forum to help others get to their fitness goals.

This is the section of the forum where people are given the opportunity to express their fitness goals, gain insight to helpful workout plans, and receive motivation from other members on the site. It's a family after all and we should be helping each other out whether it's with our cars or our general health.

Many members on here like quikredline, jimbo's ss, and terminator as well as myself are dedicated to not just working out but developing and maintaining healty eating habits.

Feel free to post in this thread or start your own, and we'll help out as best as possible!

[Black SS/SC 06]

Word

[jimbos'ss]

IDK about the healthy habits, but definitely the working out!
while i'm at it, i'll post my current fave workout
Fight gone bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
this workout was originally designed by crossfit for BJ penn, its a real smoker too I always add in a 400m sprint between sessions as well.

oh and a side note about crossfit.............burpees and kipping pullups suck major balls

[B.rad]

I loathe box jumps..

[jimbos'ss]

I do to as I always feel a bit overbalanced.

[qwikredline]

omigod the joints! Here check this out. Try it. From Cyberpump.com my fave site on fitness stuff

Wanna Be Well Rounded?
As a personal trainer, I appreciate individuals who demonstrate a balanced and overall
level of fitness. In my time in the this industry, I’ve come across individuals who could
run a 4:00 mile but who could not bench press even 75% of their bodyweight. On the
other hand, I’ve trained a powerlifter who totaled elite (equipped) but who couldn’t walk
on a flat surface for more than 5:00 at a speed of 4.0 mph. I also have a good friend who,
while competing at a Division I level in college football, could bench press over 400 lbs.
but who could not perform even one proper chin-up. You get my drift: I feel being “well
rounded” is impressive from both a health and performance perspective and differentiates
a truly “fit” person…a true athlete…from a “specialist”.
With the above being said, how does one know if they are “well rounded”? Don’t worry,
I’m not gonna leave you hanging. The list below will give cyberpump readers of all
levels benchmarks to shoot for. I’ve compiled this list from a number of different
sources: the guys and gals from the CrossFit newsletter, various exercise physiology text
books, guys like Dave Maurice, various strength coaches from both the pro and college
ranks, and, most importantly, my own experience in working with individuals of all
levels and abilities while on the job. I’ve taken bits and pieces from all of these sources,
modified some of it based on my own opinion, and came up with this list:
BEGINNER INTERMEDIATE ADVANCED ELITE
PUSH
Raw Bench Press (1RM)
Bodyweight 125% Bodyweight 150% Bodyweight 175%+
Bodyweight
Dip (1RM) Bodyweight 130% Bodyweight 160% Bodyweight 190%+
Bodyweight
Military Press (1RM) 25% Bodyweight 50% Bodyweight 75% Bodyweight 100%+
Bodyweight
PULL
Chin-Up Bodyweight 125% Bodyweight 150% Bodyweight 175%+
Bodyweight
*Inverted Row Bodyweight w/ feet
on floor
Bodyweight 125% Bodyweight 150%+
Bodyweight
Raw Trap Bar Deadlift
(1RM)
125% Bodyweight 175% Bodyweight 225% Bodyweight 250%+
Bodyweight
SQUAT
Raw Barbell Full Back
Squat (1RM)
Bodyweight 150% Bodyweight 200% Bodyweight 225%+
Bodyweight
EXPLOSION/POWER
Vertical Jump 10 in. 18 in. 25 in. 30 in.
CONDITIONING
1 Mile Run 9:00 7:00 6:00 5:00
800 Meter Run 4:20 3:20 2:50 2:20
400 Meter Run 2:04 1:34 1:19 1:04
Anaerobic Treadmill Test :15 10% @ 10 mph :30 10% @ 10 mph :45 10% @
10 mph
1:00 10% @
10 mph
*lie flat on back in power rack with arms straight up above chest; set a barbell on pins a few inches above the hands;
place your feet, with straight legs, on top of a standard utility bench; grasp barbell with a bench press width grip,
elevate the hips off the ground and pull yourself in a rowing motion toward the barbell. If you can do about 15 of these
strictly, you would, roughly, fall under the elite category. If you can do more of these than you can strict chin-ups, you
are not doing it correctly…trust me.
In order to fall under a certain category of “well roundedness”, one must complete every
requirement under that category. Where do you fall? Where are you strong? Where do
you need work? Look, I know a specialist may blow a certain elite sub-requirement away,
but, again, this is not what this article is about. If one really wanted to specialize in the
squat, for example, and wanted to optimize their performance, they would not be out
running 400 meter sprints because this would cut into their recovery from squat training
sessions and limit their potential in squatting strength.
I, personally, want to be considered very good at every component of fitness (advanced if
you will)…not elite in just one. I realize I may sacrifice my upper limit performance in
any given component by not specializing, but I’m ok with that. I am interested in overall
fitness and athleticism, and I also believe training in a manner which promotes overall
fitness and athleticism is better for improving body composition and actually looking like
you work out. I know a lot of people who look like fat slobs and eat excessively just so
they can bench press with 8 plates. Not only is that mentality stupid but also unhealthy.
So, don’t kick yourself if you can’t get your bench press up to what is considered “mind
blowing”: maybe just change your perspective, keep that lift where it is, and bring up
your other components of fitness-strive to be well rounded.
*Side Note: before I get a bunch of emails screaming “what about benchmarks for
muscular endurance???”, let me say I intentionally didn’t include so-called muscular
endurance tests. There is really no way to ensure quality control in such tests (push up
depth, squat depth, etc.), and it is a fact that stronger individuals (in both a relative and
absolute sense) and/or individuals who have been training for several years are not able to
perform as well with a submaximal load as compared to someone who is weak and/or
who has not been training for very long. Give a 200 lb. guy who can bench press 400 lbs.
(1RM) 60% of that weight and see how many reps he can get. Now, do the same thing
with a 150 lb. guy who can bench 175 lbs. (1RM). Who gets more reps? I would damn
near guarantee the second guy gets more reps. Hence, the problem with “endurance”
tests. I think it has a lot to do with training age, level of strength, and, without a doubt,
muscle fiber type.

[cobalt123]

p90x newb here

[REVOLUTION607]

awesome addition to the site.
ive been working out for about 5 months and have seen great progress.
I have a friend who is a personal trainer and taught me a couple things, until him i didnt realize that there was a wrong way of working out.
anyways in these 5 months i am now able to bench press a lil more than my weight, can do 2 chin-ups (never ever been able to do these), and everything else has gone up too.
keep in mind im 6'2" and 260lbs.
while ive been working out 4-5 times a week for the past 5 months ive lost about 20 lbs.
i am currently reading up on nutrition stuff so i can start dieting and lose even more weight.
my goal is to get down to 220

[CobaltSSTuner]

Good thread! I use to be huge into fitness forums!

[Deathscythe]

John, next year we are finding a spot to workout at. No flimsy b.s. spots like this year.

[CobaltSSTuner]

are you talking about at the midwest meet?

[IdreamofYenko]

p90x newb here

^This

I'm just one of those people that feels weird in a gym. P90X just fits much better. I can workout without the crowd of a gym and not feel so self-conscious. Once I finish P90X I wanna get either RevAbs or Insanity they look awesome.

[B.rad]

^This

I'm just one of those people that feels weird in a gym. P90X just fits much better. I can workout without the crowd of a gym and not feel so self-conscious. Once I finish P90X I wanna get either RevAbs or Insanity they look awesome.

I workout regularly, 4 days a week abouts but a lot of it is weight training and such. I should start p90x for the cardio.

[Billig ss/sc]

Good idea for a section!!!


I went ahead and started a P90X thread for those interested....

http://www.gmsportcompact.net/forums...he-P90X-Thread

[Deathscythe]

are you talking about at the midwest meet?

The chicago ced meet, yes

^This

I'm just one of those people that feels weird in a gym. P90X just fits much better. I can workout without the crowd of a gym and not feel so self-conscious. Once I finish P90X I wanna get either RevAbs or Insanity they look awesome.

Insanity is a whole different kind of burn. I was humbled by it and how much energy it requires to complete. Great program though.

Good idea for a section!!!


I went ahead and started a P90X thread for those interested....

http://www.gmsportcompact.net/forums...he-P90X-Thread

That's what we need. Great idea. I'm an insanity owner and I'm thinking about getting into that as well.

[Billig ss/sc]

That's what we need. Great idea. I'm an insanity owner and I'm thinking about getting into that as well.

De nada! I think it'd be good for people who are doing it to just come in and discuss things with other people who are doing it too. I'm only about 2 weeks into it and I like it a lot so far. Definitely a challenge, but it's good! One of my friends is starting Insanity and I can't wait to see how they like it

[IdreamofYenko]

Insanity gives P90X results or better without lifting a single weight, in 60 days instead of 90 and all the workouts are shorter. However, you expend soo much more energy per workout it's literally insane. I was at the group workout when ShaunT debuted it. We had a ten minute workout and my the end I felt like I had been doing PlyoX for 2 freaking hours

[cobalt123]

ive seen it im trying to get through teh p90x first

[Billig ss/sc]

Insanity gives P90X results or better without lifting a single weight, in 60 days instead of 90 and all the workouts are shorter. However, you expend soo much more energy per workout it's literally insane. I was at the group workout when ShaunT debuted it. We had a ten minute workout and my the end I felt like I had been doing PlyoX for 2 freaking hours

Really? That sounds awesome. Plyo is probably my favorite of the exercises on there. The things I like most are the ones where you use your body, not weights. There's just something more satisfying about it to me.

ive seen it im trying to get through teh p90x first

I was thinking about doing the same.

[IdreamofYenko]

If you enjoy plyo like that then you will really enjoy Insanity. The standard flow at this point though is P90X once or twice, maybe P90X+ if you want, Insanity and then the new workout by Chalene Johnson Turbo Fire. It is supposed to be more intense than Insanity.

I personally am going to go this route. P90X, RevAbs, Insanity. Then maybe repeat. We'll see