On the previous page I believe there was a discussion on complexes etc.

Well T-Nation released an article today, interesting read:

Complexes 2.0 — Optimize Your Fat-Loss Workouts

So you used the complex as a warmup? Just curious cause you said 'to begin the workout section'

I actually have that for breakfast. Beef salami and pastrami.

My breakfast is also my pre-workout meal. I take it with 2 slices of bread, 1 piece of lettuce and 2 pieces of pastrami/salami.

Never really thought about it being high sodium until you mentioned it.

I get mine from Cold Storage, from those 'fresh meat' section where they will cut for you.

Unfortunately I do not have any nutrition information. All it comes with is a price tag. Sorry.

Florian don't waste your time arguing with him.

Clearly he's an expert because he reads articles on bb.com, t-nation and simplyshredded.

The reason you're not cooking your eggs is because it takes half an hour to cook eggs right?

Ever though of waking up 5 minutes earlier so that you have time to cook your eggs? Or how about boiling your eggs, while they're boiling go brush your teeth, and by the time you're done brushing, you'll have some boiled eggs.

WOW I BET NO ONE HAS EVER THOUGHT OF THAT BEFORE.

1) If by 12 x 4 you mean 12 sets of 4 reps, then it's low rep high weights.

2) It's usually best if beginners start off by building strength, so usually sets of 5 reps. As for the pullups, it depends on how many you can do right now. And if you're gonna do pullups please do them with full range of motion - arms straight when you're at the bottom, and your chin clears the bar at the top.

David, please post your diet, your cardio and weights routine, only then we can help you better. Otherwise everything will just be guess work =)

3 days a week, it's better that you stick to full body training, or Day 1 Upper Body, Day 2 Lower Body, Day 3 Upper Body, then the following week start with Lower Body etc. This would be more ideal. What are you training goals?

Does anyone here know where I can get a foam roller locally? The long foam roller.

Thanks

Do you know how much it costs?

I'm using a tennis ball now, but I need a long foam roller to do thoracic spine work.

What time do you weight train?

If your training is at very high intensity (i.e. doing heavy weights for low reps, attempting maxes etc), your nervous system will have problems relaxing, which is why you can't sleep.

Apparently taking magnesium supplements will help. I also have the same problem, but I haven't tried taking magnesium supplements yet.

This man speaks the truth

Seriously?

The safest alternative would be to do upright rows with a rope attachment, the type of rope you use for tricep pushdown.


But honestly, there are better exercises out there, especially if you value your shoulder health.

Not a good idea to weight train lower body on the day after sprints. Both are too CNS intensive. You could get away with sprinting in the morning and weight training in the evening, but not the other way around.

Since I highly doubt you can sprint in the morning and weight train in the evening, you're better off modifying your program to have 2 leg days, where one 'leg day' will be replaced by sprinting instead. Kind of like how Joe Defranco's earlier WS4SB version.

This of course assumes that you're training to be an athlete. If aesthetics if your goals then someone else could give you better ideas.

I mentioned in my post that it was intended towards athletic training, which was why I said 'If aesthetics if your goals then someone else could give you better ideas'.

I know this is the BB thread, which is why I'm not gonna elaborate unless you want me to, don't wanna go off topic

Btw, I don't play with the weights, I fight to lift them.

I'm not sure how serious this sprinting thing is for you. If you are serious about it, you might want to check out the works of Charlie Francis. Basically what he does is:

Monday/Wednesday/Friday - Sprints/Pylos in the morning, squats/powerclean/bench in the evening. I'm not saying those are the only exercises his athletes do.

Tuesday/Thursday/Saturday - Tempo runs

Again, sorry for going off topic, this is the BB thread after all.

I used to be a skinny mothaf*cka, 183cm and 56kg. Now I'm 188cm and 85kg. Girls tell me I have broad shoulders.

It's all about how much effort you're willing to put into it. But remember, the main reason you're doing this is for yourself. Your main motivation has to be yourself, not cause you want a 'hot bad so that chickz will be all over me lulz'.

Why were you even using 4113, use 4010. 4113 means you actually pause for 3 seconds at the top of each rep.

And next time, just drop the dumbbell on his feet, and say 'oops sorry im weak, couldnt hold onto the dumbbell'.

The first number is eccentric, second number is pause at the end of eccentric, third number is concentric, fourth number is pause at the end of eccentric.

I suggest you stick to 4010 for now, slow lowering but fast lifting.

I must say that most personal trainers are a joke, although there are 1 or 2 decent ones (they are the rare minority).

Just a short story - I used to go to FF at Manulife, but now I go to a different branch. Anyway one day I was doing face pulls, when this a$$hat trainer comes up to me and tells me that the ropes are for tricep pushdowns. I politely explain to him that I was doing face pulls, he gave me a blank look, so I decided to screw him even deeper by purposely using big words such as scapular retraction. His reaction was 'wow new concept, cool cool'.

Few months later, I was deadlifting. Same trainer comes over and tells me that deadlifting is not good, and that I should do Romanian Deadlifts instead. I was too tired to even say anything.

Anyway when I went to another branch, I befriended a trainer who is very good. He might not be the most knowledgeable, but he's always asking me to explain certain stuff that he sees me do, and the discussions are very interesting, I learn from him and he learns from me. His clients consistently get results, I see a lot of changes in less than 3 months.

So guess what, one day he asked me if I trained at any other FF branches, then I told him I used to train at ManuLife and about the a$$hat trainer there. Turns out mr A$$hat is the BEST SELLING PERSONAL TRAINER IN THE ENTIRE OF MALAYSIA. From the time I spent at ManuLife, all I can say is that he is more about 'entertaining' than training, his clients constantly talk and laugh DURING sets, so go figure.

Damn PTs