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#309103 - 01/04/07 03:24 PM Motivation for the geeks, gamers and D&Ders [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
I found this a while back and I thought some people on this forum might appreciate it.

http://xkcd.com/c189.html
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#309104 - 01/04/07 05:56 PM Re: Motivation for the geeks, gamers and D&Ders [Re: Leo_E_49]
bo-ken Offline
Veteran

Registered: 06/07/04
Posts: 1228
Loc: beaver falls, PA, beaver
I am a gamer and that comic speaks to me.

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#309105 - 01/04/07 05:57 PM Leo's Workout, Food and (maybe) Photograph Log [Re: bo-ken]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Good stuff! I thought it was pretty nifty.
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#309106 - 02/14/07 07:25 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Well it's been a long time since I updated this because coursework has been piling on. However, I've still kept up the routine (with increasing difficulty over the weeks) and the diet.

And I sit here now drinking the protein shake of victory! I have completed my 6 weeks of Ross Enamait's beginner's training plan (and in the process quit drinking and have become much happier and more energetic). I've now begun my own intermediate bodyweight plan and to commemorate it, I've taken Ross' 100 Burpee Test.

Not only did I complete the test but I've done it in 12 minutes and 20 seconds! I think this is a fine result for a beginner who's only trained burpees for 6 weeks. I could barely believe it myself when I pressed "stop" on my stopwatch. I've got to admit, Ross' Never Gymless manual and programmes and my new low carb lifestyle have exceeded my wildest imaginings. I couldn't even do 20 consecutive pushups 6 weeks ago.

I sincerely recommend this manual to anyone who's interested in bodyweight training. I'll also recommend reading The complete guide to strength training by Anita Bean, which was an excellent reference on supplementation and rounded my diet out, giving me the information I needed to begin eating properly for my needs.

Now I can get started on working towards one armed pushups.

I guess it's true that training is its own reward.

P.S. Also goes to show that you can even get fit with short, convenient workouts throughout the week. Most of my workouts have run for less than 20 minutes on any given day.


Edited by Leo_E_49 (02/14/07 07:45 PM)
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#309107 - 02/14/07 07:59 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
MattJ Offline
Free Rhinoplasty!
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Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Great job, Leo. That's quite an accomplishment to be able to do 100 burpees non-stop!

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#309108 - 02/14/07 08:09 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: MattJ]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Ah, no, no, it's not done consecutively. The challenge is simply do 100 burpees in the minimum time possible. The burpees must include a pushup and a jump too. I did mine in sets of ten and spent the time between sets trying to stop hyperventilating.

Thanks though, it's a big achievement for me.
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#309109 - 02/15/07 02:45 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Shadowtitan Offline
Member

Registered: 02/08/07
Posts: 201
Loc: UK
Well done that was kind of inspiring i think im going to start trying to work towards progesing the frog stand and try doing one arm push ups seeing as i for some reason can already do a decent amout of one armed chins...just never got the hang of the one armed push ups...
anyway keep it up your doing good
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#309110 - 03/18/08 07:05 AM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Shadowtitan]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
Right, I'm back to training after so long and back to basics once again. I'm using a modified version of the 50 day plan from Never Gymless by Ross Enamait with additions from Full Throttle Conditioning by the same author. Naturally, I've simplified the plan a lot to compensate for my atrophied state so it should be do-able. Please don't copy this routine, it'll be far too easy for most of the people on this forum.

I'm not monitoring my diet but as usual I despise junk food and only drink calorie containing drinks before working out. I've ditched the low-carb concept because I need the carbs to cope with the 50 day plan. I take a multivitamin, 3g fish oil and 2g creatine monohydrate daily.

I'll list the equipment along with the exercises I do, because I feel like it. Basically I'll focus on bodyweight and homemade equipment, I have no weight set here.

17 March 2008

Isometrics (Morning):

Equipment:
Wall
Towel

Set:
Wall press - start 5s - mid 5s - peak 5s
Bent over row - start 5s - mid 5s - peak 5s
Leg press - start 5s - mid 5s - peak 5s
Behind the back towel pull (diagonal) - Left hand above 5s - Right hand above 5s

5 sets

ICT 1 a.k.a No Excuses! (Evening):

Equipment:
Yoga mat (lol)
Jump rope

Set:
Jump rope
Push ups
Bodyweight squats
Chinnies

10 mins non-stop no rest

18 March 2008

Max strength:

Equipment:
Yoga mat
Resistance band

Set:
Pushups 15
Band high pull 10
Bodyweight squats 20
Hamstring curl 10 a side
Pike press 8

3 sets

Core workout:
Crunches 10
Lying hip swing 20
Plank time

3 sets

My pushups were miserable as expected, everything else went great however. I've not felt this good (read: sore) in far too long.


Edited by Leo_E_49 (03/18/08 07:12 AM)
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#309111 - 03/21/08 04:57 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
March 21 2008

Isometrics (Morning):

Equipment:
Towel
Doorway
Step

Set:
Overhead press - Start 5s - Mid 5s - Peak 5s
Towel pull (behind head) - Start 5s - Mid 5s - Peak 5s
Leg curl - Start 5s - Mid 5s
Neck - Front 5s - Back 5s - Left 5s - Right 5s

5 sets

Conditioning (Afternoon):

Equipment:
Jump rope
Yoga mat

Set:
10 burpees
50 rope turns

5 sets

Jump rope finisher - 1 minute

Today was easier than I thought it would be, I'm definitely glad I took an extra rest day yesterday to recover.
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#309112 - 03/23/08 05:05 PM Re: Leo's Workout, Food and (maybe) Photograph Log [Re: Leo_E_49]
Leo_E_49 Offline
Professional Poster

Registered: 02/24/05
Posts: 4117
Loc: California
March 23 2008

Strength Endurance:

Equipment:
Resistance band
Jump rope
Yoga mat

Set:
Bodyweight squats - 30
Pushups - 20
Hamstring curl - 10 a side
Band high pull - 20
Calf raise - 15 a side

3 sets

Finisher - jump rope for 1 minute

Core:

Set:
V-ups - 15
Supermans - 20
Chinnies - Burn

3 sets

This was a tough workout! I feel great after it though. This is also the first time I've ever done a finisher and jump rope is so much more difficult after a strength endurance workout, it really kicked my ass.

It's great to be working out again.


Edited by Leo_E_49 (03/23/08 05:07 PM)
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