Nosferatu's Training Log

[Richie-G]

good luck then mate

[Alexandros]

is that your pic? coz ur very bulky btw at 175 or 180 ull be ok already.

[Del Coqui]

is that your pic? coz ur very bulky btw at 175 or 180 ull be ok already.

I was thinking the same. very low body fat and gonna lose weight? I mean, big muscles get you tired, they suck up more oxygen but I don't know if losing muscle mass will actually give you better cardio performance and not weaken you.

[Wyson]

5 hrs of sleep means ur body isnt getting enough rest and you will loose progress instead of gain it.....your body needs a min. of 8 hrs rest to recover and stay good...if not your hurting your body...not helping it

[Nosferatu]

[QUOTE=LosTarugos;5570297]is that your pic? coz ur very bulky btw at 175 or 180 ull be ok already.[/QUOTEYea thats me I'll try to cut down to the 160's if at 180 I feel thats the ideal speed and strength weight then I'll stay there.

5 hrs of sleep means ur body isnt getting enough rest and you will loose progress instead of gain it.....your body needs a min. of 8 hrs rest to recover and stay good...if not your hurting your body...not helping it

I have been sleeping like 5 hours my whole life...like I said on the first page I'll add 2 extra hours to make it 7 hours to see how that goes but usually anything after 6 hours and I feel drowsy/lazy...

[Nosferatu]

5am-green tea with fat free butter on wheat bread 2 slices

5:30am-2 mile jog

7am-2 egg omelet 1 glass of milk

9am-1 protein shake, 1 fat free yougurt

noon-tuna salad with fat free italian

3pm-1 bowl of brown rice, 1 protein shake, 1 chicken breast

5pm-bench press 3x10 reps
weighted dips 3x10
neck bridges 5x10
jump rope 5 minutes
heavy bag- 5x 5 minute rounds 1 minute rest
shadow boxing 15 minutes
sit-ups 5x30
15 minutes cool down stretching

7:30pm- 1 protein shake 1 bannana

9pm-1 piece grilled chicken breast 1 bowl of brown rice and 1 glass of milk

[Del Coqui]

5am-green tea with fat free butter on wheat bread 2 slices

5:30am-2 mile jog

7am-2 egg omelet 1 glass of milk

9am-1 protein shake, 1 fat free yougurt

noon-tuna salad with fat free italian

3pm-1 bowl of brown rice, 1 protein shake, 1 chicken breast

5pm-bench press 3x10 reps
weighted dips 3x10
neck bridges 5x10
jump rope 5 minutes
heavy bag- 5x 5 minute rounds 1 minute rest
shadow boxing 15 minutes
sit-ups 5x30
15 minutes cool down stretching

7:30pm- 1 protein shake 1 bannana

9pm-1 piece grilled chicken breast 1 bowl of brown rice and 1 glass of milk

shouldn't you have your meal at 7:30 (late imho) and then shake at 9?

[Nosferatu]

shouldn't you have your meal at 7:30 (late imho) and then shake at 9?

I can't stomach the meal right after my workout

My workouts are the same as before and so are my meals my weight is down to 195lbs

[Spartacus Sully]

what % 1 rep max are you benching and adding to your dips i would reccomend maybe 3 sets of 20-40 dips not weighted and 3 sets of 20-40 benching 40-60% 1 rep max

I would probably stretch for about 2 sets 30 seconds each the muscle being worked inbetween each set of benching, dips, bridges, and situps mainly the arms shoulders chest then back and abs. from jump rope to shadow dosnt really matter when you stretch.

perhaps do a good job stretching your legs in the 15 min cool down'

what kind of situps are you doing? I do these situps where i have my hands over my head and do a full sit up and try to touch my toes or not but just do the motion its good for your serratus anterior and intercostals that extra motion of moving your hands above your head to towards your toes. and try not to have your toes under anything but make sure your on a soft surface as to not hurt your back.

maybe try some pull ups? wide grip close grip both are good but i would do more close grip more range of movement.

you dont have to do any of this but i would recommend if anything the stretching between sets or some kind of modification of it. like 3 sets of 10 seconds or something for the muscle thats being worked in the exercise. if you start doing pull ups i would recommend the same stretching

[Nosferatu]

what % 1 rep max are you benching and adding to your dips i would reccomend maybe 3 sets of 20-40 dips not weighted and 3 sets of 20-40 benching 40-60% 1 rep max

I would probably stretch for about 2 sets 30 seconds each the muscle being worked inbetween each set of benching, dips, bridges, and situps mainly the arms shoulders chest then back and abs. from jump rope to shadow dosnt really matter when you stretch.

perhaps do a good job stretching your legs in the 15 min cool down'

what kind of situps are you doing? I do these situps where i have my hands over my head and do a full sit up and try to touch my toes or not but just do the motion its good for your serratus anterior and intercostals that extra motion of moving your hands above your head to towards your toes. and try not to have your toes under anything but make sure your on a soft surface as to not hurt your back.

maybe try some pull ups? wide grip close grip both are good but i would do more close grip more range of movement.

you dont have to do any of this but i would recommend if anything the stretching between sets or some kind of modification of it. like 3 sets of 10 seconds or something for the muscle thats being worked in the exercise. if you start doing pull ups i would recommend the same stretching

Thanks for the advice but doing 40 reps or so primarily activates my aerobic system and I belive while weight training can be used to activate both anaerobic and aerobic, I believe its primary role of implementation should be to activate my anaerobic system.

I'm trying to lose size but not power, so far my style is going great I'm down to 195lbs and my strength has not decreased at all.

My aerobic system gets alot of stimuli from, road work which includes jogging, wind sprints, and hill work and also the stairmaster.

As for my abs and core traditional situps and leg raises and machine situps and cruches along with hyperextensions are implemented.

Finally I spent 90% of my rest in between sets stretching and the rest 10% looking at hot female's asses ;-)