Swolecats, Fitcats, Thincats, Cardiocats, even Yogacats

[SdK]

I've planned a trip in August to go to my cousins gym in Lexington.

[Emo EMAW]

I am down like 14 pounds off my high.  Which is kinda bullshit because I don't want to lose weight.  I think it's really hard to consume enough calories of healthy food.  You pretty much have to be eating all the time.  Or I have a tapeworm. 

[SdK]

Eat all the time.

[Canary]

I've planned a trip in August to go to my cousins gym in Lexington.

That's one of your trips that I want to hear about. Sounds like a great place from what you have said.

[SdK]

I'll post some pics of it when they have their grand opening

[SdK]

Some pics to let you know what they are about.

[SdK]

[Canary]

Very interesting. I am curious about this now.

[stunted]

looks really awesome sdk

[Pete]

I need some weight lifting advice from the badasses in here. 

I want to know if I should start doing things differently in my weight lifting.

I have been lifting for the last 11 months using the program below (with some variation, if I have to substitute dumbbells for machines when traveling, etc) averaging 3 times a week, sometimes more.  I never lift back to back days.  I do NOT wait between exercises I just jump into the next one, and I lift enough weight so that I can lift 8-15 reps before muscle failure.  When I get to the end of the list below, I wait roughly 1 minute, sometimes 2, and then I do the entire list again.  I go through the list three times.

I have made great gains.  I am way bigger than I was last April.  I also do cardio (running and biking) at least 3 times a week for 30 - 45 minutes, and I go pretty hard.  I watch my calories, and in 1 year I am down 35 pounds.  But, I am kinda curious if I can get much bigger.  I am only 152 pounds right now, and about 5'9"....I don't come from big stock, my people are not large.  So, I want to be realistic here, but at the same time, if CAN get bigger, I'd like to.  Also, I should note that I just want to maintain my weight and look good at the pool...I am not interested in looking like a rough ridin' power lifter, I want more of a super sexy hot macho underwear model type of look.  I'm sure you understand what I am getting at here. Suns out guns out.

Do I need to lift start lifting every day, and do a different muscle group each day?  I need to lift heavier or rest more in between?

Also, I am also concerned that if I change my approach, I'll lose my ability to burn off fat.  My current routine keeps me at an elevated heart rate for the entire time, and it really made all the difference in my weight loss when I started doing this instead of just running and biking.


Chest Press - seated, using machine

Lat pull-down - seated, using machine

Shoulder press - seated, using machine

Seated row - seated, using machine

Chest Fly - laying on bench, dumbbells

Upright row - standing, dumbbells

Triceps Extension - laying on bench, barbell and/or dumbbells

Bicep Curl - sitting or standing, barbell and/or dumbbells

[TCUHornedFrog]

If you want to get bigger, you need to cut the reps and up the weight considerably.

Look at 5X5 or a similar workout program.

[The1BigWillie]

I need some weight lifting advice from the badasses in here. 

I want to know if I should start doing things differently in my weight lifting.

I have been lifting for the last 11 months using the program below (with some variation, if I have to substitute dumbbells for machines when traveling, etc) averaging 3 times a week, sometimes more.  I never lift back to back days.  I do NOT wait between exercises I just jump into the next one, and I lift enough weight so that I can lift 8-15 reps before muscle failure.  When I get to the end of the list below, I wait roughly 1 minute, sometimes 2, and then I do the entire list again.  I go through the list three times.

I have made great gains.  I am way bigger than I was last April.  I also do cardio (running and biking) at least 3 times a week for 30 - 45 minutes, and I go pretty hard.  I watch my calories, and in 1 year I am down 35 pounds.  But, I am kinda curious if I can get much bigger.  I am only 152 pounds right now, and about 5'9"....I don't come from big stock, my people are not large.  So, I want to be realistic here, but at the same time, if CAN get bigger, I'd like to.  Also, I should note that I just want to maintain my weight and look good at the pool...I am not interested in looking like a rough ridin' power lifter, I want more of a super sexy hot macho underwear model type of look.  I'm sure you understand what I am getting at here. Suns out guns out.

Do I need to lift start lifting every day, and do a different muscle group each day?  I need to lift heavier or rest more in between?

Also, I am also concerned that if I change my approach, I'll lose my ability to burn off fat.  My current routine keeps me at an elevated heart rate for the entire time, and it really made all the difference in my weight loss when I started doing this instead of just running and biking.


Chest Press - seated, using machine

Lat pull-down - seated, using machine

Shoulder press - seated, using machine

Seated row - seated, using machine

Chest Fly - laying on bench, dumbbells

Upright row - standing, dumbbells

Triceps Extension - laying on bench, barbell and/or dumbbells

Bicep Curl - sitting or standing, barbell and/or dumbbells

Where are your squats and deadlifts?

[TCUHornedFrog]

Where are your squats and deadlifts?

This too.

Also, if you want to keep the fat burn potential, lift and then do cardio at the end of your workout.

[Pete]

Where are your squats and deadlifts?

This too.

Also, if you want to keep the fat burn potential, lift and then do cardio at the end of your workout.

Which swimsuit muscles do squats and dead lifts help?

[Rage Against the McKee]

Where are your squats and deadlifts?

This too.

Also, if you want to keep the fat burn potential, lift and then do cardio at the end of your workout.

Which swimsuit muscles do squats and dead lifts help?

glutes

[Emo EMAW]

Pete I think you need to isolate your muscle groups. 

chest and back day 1 + abs
run or bike day 2
arms and shoulders day 3 + abs
yoga day 4
legs and back day 5 + abs
basketball or tennis or something day 6
stretch day 7

[TCUHornedFrog]

Which swimsuit muscles do squats and dead lifts help?

Dat ass and dose legs bro

[The1BigWillie]

Where are your squats and deadlifts?

This too.

Also, if you want to keep the fat burn potential, lift and then do cardio at the end of your workout.

Which swimsuit muscles do squats and dead lifts help?

glutes

All of them.  Core, legs, back... If you aren't squatting you are never going to hit your potential or get as strong as you could.  Squat twice a week.  Deep. 

[Emo EMAW]

How about leg press as opposed to squats?

[TCUHornedFrog]

Pete I think you need to isolate your muscle groups. 

chest and back day 1 + abs
run or bike day 2
arms and shoulders day 3 + abs
yoga day 4
legs and back day 5 + abs
basketball or tennis or something day 6
stretch day 7

That would be ideal, but I do a similar workout to him because I have an irregular schedule for hitting the gym currently.  Also, I can't do a proper leg day (and had to change out some of my exercises on my other day) because I was rear-ended by some neck-beard rough rider that was texting and driving in rush hour traffic and now have a bulging disc and pinched nerve as a result.

I do

Bench press 5 sets and 5 reps (use the bar to stretch for a non-weighted warm up set that I don't count in the 5)
Some type of row exercise (rep number and sets depend on how my back feels and which exercise I'm doing but back should be higher volume in general)
Incline bench press (I would prefer should press here but back prevents it) 4 sets with 8 reps
Lat Pulldowns or just regular pull ups 4 sets of 8 for pulldowns/4 sets of as many reps as possible for pull ups
Chest flies 4 sets of 8-10 reps on cables or pec deck.
Shoulder shrugs 3 sets of 10 (I don't have to do much here because I was gifted big shoulders by the genetics lottery)
Tricep extensions
Curls

My leg days when I could do them would be
Squats 4 sets of 8 reps
Deadlifts 5 sets of 5 reps
Leg extension machine
Leg curl machine
Calf lifts

[CNS]

Hows your protein, Pete?

I have been doing similar complexes for a few years now and have had decent gains.  However, 6 months ago, I started watching macros and have been doing some high protein stuff.  The gains I have had since have been crazy compared to the previous few years and yet I am doing most of the same complexes.

There was a stretch of 3 months out of the 6 where I was gaining something around .67 lbs of muscle a week.

Also, Agreed on the squats and Dl's.  I would also recommend pull ups and push ups.   Get all the big lifts. 

One other idea is the Arnold Press.  I just started this about a month ago and already have noticeable gains in the shoulders.

Maybe give up the seated stuff and stand.  Maybe give up bar and use DB's.  Maybe give up doing both hands at a time and do one hand at a time engaging your core and rest of your stabilizer muscles while you do your lift. 

[TCUHornedFrog]

How about leg press as opposed to squats?

Leg press is good for your quads but doesn't engage the amount of muscles that squats do.  Squats are considerably better.

[CNS]

How about leg press as opposed to squats?

I have read a few things lately about not doing leg press.  Supposedly, it makes you prone to lower back issues.  Most things said to give them up and do trap bar DL and squats.

[Pete]

What are macros?

[TCUHornedFrog]

What are macros?

they automate tasks in Excel.