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Ark94's Workout Log
- Thread starter ark94
- Start date
haha im a bit the same, i live outside of the city and can never get around without a ride.... so im just sitting around at home, helping out my parents, doing my homework and wishing it was summer so i can play soccer outside or bike whatnot.
I will continue on with what im doing now, it seems fine but when the weather gets better i would probably be outside every chance playing soccer if that is fine also, or biking.
Last thing, should i take pics each week? Like progress pics or w/e, idk if it would help with anything but yeah... seems homo so thats why i haven't posted anything in 2 months.
I would take pics every 3 or 6 months
yes of course play soccer with friends if you want to, theres no point taking this so serious it ruins your social life because you will just get bored of it and stop, just make sure your eating enough throughout the day
alright thanks man, i know anything can ruin the social life if taken to an extent, but only reason i say is because i live pretty far from the city, so getting around sucks balls. But yeah i will stick to soccer.
Okay, not completely off-topic. I have a question not sure if you guys can answer. It's about posture. I won't lie, my posture sucks somewhat. I am sometimes slouched, but not lately since i started this because my posture has been slowly getting better. But my question is when I'm working at a desk, or I'm sitting on the sofa and my laptop is in front of me on the coffee table and I'm typing on it, i tend to slouch/ round my back. My parents complain a lot about that, and i find it hard to site with a straight back when working on my computer... what can i do to help with posture? is it going to screw me up badly?
Okay, not completely off-topic. I have a question not sure if you guys can answer. It's about posture. I won't lie, my posture sucks somewhat. I am sometimes slouched, but not lately since i started this because my posture has been slowly getting better. But my question is when I'm working at a desk, or I'm sitting on the sofa and my laptop is in front of me on the coffee table and I'm typing on it, i tend to slouch/ round my back. My parents complain a lot about that, and i find it hard to site with a straight back when working on my computer... what can i do to help with posture? is it going to screw me up badly?
it is very hard to work at a laptop when sitting down on a sofa with a good posture. Doing deadlifts and squats will help your posture though. When using a PC make sure the top of the screen is parrallel with the top of your head and make sure the chair has a back rest.
You could also try some vacuum ab training, this will also help you to appear to have less fat on your stomach throughout the day. Ill paste the method from another website:
To execute the stomach vacuum stand upright and place your hands on your hips or over your head, and then exhale all the air out of your lungs, completely. As you exhale, expand your chest and bring your stomach in as far as possible, and hold it in. Do Not Hold Your Breath! To be blunt, simply suck in your gut. Visualize trying to touch your navel to your backbone.
This is an isometric contraction, like flexing your biceps. You breathe normally while flexing your biceps and you should breathe normally while executing the stomach vacuum.
Counting reps with this exercise is bit different. One isometric contraction of "X" seconds is one repetition.
Start with just 10 seconds per contraction and do say... 5 sets of 10 seconds, do this before bed every day if you can, and build up the time each week. The theory is my strengthening these muscles they hold your gut more tightly and you will actually have your gut sucked in very slightly throughout the day, I do it all the time and it has improved my posture greatly. The idea is to keep progressing in seconds (reps) or sets. You can set your own start point and progression phase. Eventually try to work up 4 sets of a full minute.
Just practise sitting and standing upright when sitting on the bus or whatever, it might be uncomfortable and an effort for a while but the muscles that hold you upright will strengthen and you will get better at it. Long term yes bad posture can cause you problems and it will also make your shoulders look narrower which makes your waist look bigger.
Is this a good video for the ab exercise?
YouTube - Ripped Abs & Core Muscles : Workout Abs With Vacuum Technique
YouTube - Ripped Abs & Core Muscles : Workout Abs With Vacuum Technique
Monday, March 8th, 2010 - Workout A Rippetoe's 3x5
Squat - 125lb.
Bench - 120lb
Deadlift - 170lb
So i have a question about the squats. When i squat, do i want me weight center of my feet, or more towards the heals? I have a feeling im more on my toes... If im suppose to be on my heels, will i have to move the weight down and adjust to that?
Bench went great, i didn't have any spot or anything and it was pretty easy for 3 sets of 5. So i could probably be doing only do 125lbthis week then maybe bump it up next week.
Deadlift was good also, pretty damn hard but i like doing it and i believe my form is good. One thing im forgetting to do after my first 2 reps is squeeze my my shoulders.
Other than that, not much to say really. I have soccer tonight so that keeps me occupied along with homework.
Squat - 125lb.
Bench - 120lb
Deadlift - 170lb
So i have a question about the squats. When i squat, do i want me weight center of my feet, or more towards the heals? I have a feeling im more on my toes... If im suppose to be on my heels, will i have to move the weight down and adjust to that?
Bench went great, i didn't have any spot or anything and it was pretty easy for 3 sets of 5. So i could probably be doing only do 125lbthis week then maybe bump it up next week.
Deadlift was good also, pretty damn hard but i like doing it and i believe my form is good. One thing im forgetting to do after my first 2 reps is squeeze my my shoulders.
Other than that, not much to say really. I have soccer tonight so that keeps me occupied along with homework.
Last edited:
JDid23
New member
you want to keep on your heels. Sometimes it helps me to curl my toes up so i have to stay on my heels. Then, on your way up, push up off of your heels to help you get back up. If you go on your toes you're at an increased risk for injury and you're not using optimal form because your heels are a big part in getting the weight up.
Good job on bench- go up to 130
I have a feeling you can consistently go up on deads- when i stopped before soccer (after shitloads of deloading) i could deadlift around 205x5, but maybe 1 1/2 months later i deadlifted 225x4 without any warmup. Keep progressing- you're getting stronger and your body is acclamating to the lifts.
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On the bench, i know for myself i could probably go up to 130 and get a good 3x5 but would be somewhat hard at the end of the 3rd set. I may just try that on Friday.
As far as squat, yeah im going to try then curling my toes up, would probably help with the lift out of the bottom. And deadlifting i am consistently going up, just by 5lb each workout though. No more then 5lb because 10lb would be a bit over right now.
Oh, and my bulk is going great i think... however im bloating a lot, or im just gaining a lot of belly fat... w/e though i have to go and buy new shirts this weekend for the summer anyways, so im probably going to be some large's for when i bulk and keep them. I don't mind the stomach much, just pisses me off when kids think abs mean your jacked.... and that gets drilled into the head but meh, ill keep on doing my bulk the way im doing it. My lifting is becoming easier during workouts since im having more calories, and weights are going up consistently instead of stalling =D
