the elbows flared triceps pushdown are supposed to imitate the close grip bench press. unless you are an advanced trainee and have exceptional mind-muscle connection, i suggest you stick to the conventional triceps pushdown by tucking in your elbows.

I do those too,but with the flared elbows i get a better pump!

Any specific reason why i should limit myself to the one you mentioned?

Today was 80 mins cardio only!

Fueled by 20% energy and 80% rage!

-Behind neck shoulder press-6x20x20kgs
-Seated dumbell press-5x15x30lbs
-Cable lateral raise-4x12x7.5kgs
-Plate raise-6x15x15kgs
-Shrugs-4x15x60kgs
-Barbell wrist curls-5x30x20kgs
-Plate pinch-3x20kgsx15secs

Fueled by 50% energy and 50% rage!

50 mins cardio!

pedro: can you share with us what do you do on cardio (50-60min)?

How is your cutting progress?

For example today was:

-Treadmill-30 mins at incline 10 and speed 5,no running as am heavy and knees are not that great!Around 400 calories burnt!
-Crosstrainer-20 mins at level 10,around 480 calories burnt!

Progress has been great for upper body but i can't seem to lose any belly fat!

hey, bro, just a suggestion, dont la jogging, your bodyweight too much for your knee to carry especially your knee got problem
and those calorie show in the machine not really accurate one

i would suggest you do circuit training or HIIT

Magic 50 rocks! intense and yet short time

Thanks for the tip bro,but i don't normally count calories,just mentioned them as reference!

Level 5 is not jogging on the CF treadmill bro,its barely a brisk walk!

I am a bit frustrated now as i thought the gut would go relatively easily but instead everywhere else has changed and the gut is still the same,thats why am hitting the cardio hard!

IMHO, I think you should do LISS instead of HIIT.

HIIT burns a lot of calories within a short period of time compared to HIIT. However, with the exact same amount of calories burned (excluding the time spent), LISS burns more fat than HIIT. Hence, LISS burns % calories from fat than HIIT with the time factor excluded. With HIIT after an intensive lifting session, I would think that you might end up burning more muscles than fat.

Since you are already doing intensive liftings and aren't in any hurry (ie. have decent amount of time for gym), I would suggest do LISS instead. I would suggest HIIT on the days you are not doing any liftings though.

This post has been edited by kianweic: Mar 11 2009, 06:08 PM

at most times, I do my cardio in empty stomach or minimal meal (i.e starved environment). My cardio is 40 minutes (jog at 9kmh and walk at inclined position at 6.5kmh - burnt 400calories....my emphasize is to keep my heart rate to be at least 72.5% of max heart rate). Before cardio, I will spend about 10-15minutes doing some assisted lifting (such as smith machine or cable weight that suitable for rookie like me......). Between sets, I do some star jumps to upkeep my heart rate. I hate burpies since I wear glasses. I will fall down and make me tuhlang to do burpies .

Lift - then cardio, lift and then cardio again (5-10minutes depending on energy level). Been doing that for last 2.5 months....results is acceptable to me (rookie). Will just keep them burning.

my thinking quite like kianweic....LISS is preferred choice.....HiiT doesnt really burnt as much calory as one thought but good for those with limited time in gym. For your case, I think you allocate adequate time to do LISS. Moreover, LISS has lesser tendency to experience injury as compared to HiiT. just my 2 cents.

i mentioned the reason in my post above.

No,i mean how does it affect the muscle itself?
Cause i do close grip BP and normal pushdown also!

tengster-Make sure you eat something first as you don't wanna exercise in a catabolic state!

Actually am not doing HIIT,i always try to maintain my HR at 135,but its a bit tough when there is no monitor on the machine!

I think you and me have bf at least 20 plus % bf. It wont go so easily to catabolic state with such high bf. Nevertheless, I do drink a glass of milk before workout (to charge up abit). Therefore, I start with some weight exercise prior to cardio.

For heart rate monitor, i do always wear my HRM to monitor them for both cardio and weight. No need to hold the grip though they have it there.......Already sold my unused unit to someone.

I am enjoying the process of increasing stamina, losing BF, toning muscle, etc....in a slow and easy pace .......Where have I been to for so long....I only discover it Xmas 2008.

Wanted to get it from you but at that time budget didn't allow!

Apart from the belly fat am loving it so far,can see the difference between my shoulders,biceps and triceps again!

dont bother about HRM.....just manually agak-agak the heart rate range so that you can have a feel and start chasing heart rate i.e. do extra in between to keep the heart rate to be in your training zone or fatburning zone......(particularly during your cardio session...make sure those 50minutes are efficiently spent......kampong pepur said 'ganjaran setimpal usaha')

Whoa,can translate the last part to English plz?

I tak faham malay!

Foreign student here!

reward should be equal to efforts

or other way in a more engineering squarish meaning.....

input (efforts) = output (lose body fat)

I hear ya!


-Leg curl-5x20x50kgs
-Reverse leg curl-5x15x50kgs
-Leg press-5x15x80kgs
-Hip adductions-3x15x75kgs
-Calf press using leg press machine-4x25x80kgs
-Calf press on machine-4x25x115kgs

Tried HIIT today!

Good news:
-It works!
-Felt like puking guts out afterwards
-Takes only 30 mins

Bad news:
-Right knee pain again
-No energy to continue other workouts

I had to take 10 mins rest after the HIIT cause i felt light headed,then i bought 1 protein+banana shake,felt fine again!

Started workout and decided to be the first person trying to commit suicide by working out ( ),i did everything heavier than usual and hit the muscles really hard!

Results:
-Awesome pump
-Walked funny all the way home(In the rain!)
-Stumbled on nothing 5 times
-Felt like puking out my Hamstrings
-Difficult to sit on hard surface

Overall i feel AWESOME,best workout i had in a while!

Decided to give the muscles a wake up call today!

Drop sets!

Bench pressx4
12x70Kg
13x60kg
15x50kg
15x40kg

Barbell incline pressx4
12x60kg
14x50kg
16x40g

Dumbell pulloverx3
14x55Lbs
16x45lbs

Cable flys-4x12x20kgs

Seated dumbell curl on incline benchx5
16x30Lbs
14x22.5Lbs

Machine curls-3x30x15kgs

Ran out of energy at this point!

Only 20 mins cardio as i really wanted to hit the chest hard!

I was so jacked after the workout that i had trouble getting my backpack onto my back! LoL


I realized something today,i look good in a tight shirt when am jacked and having empty stomach!

-Bent over barbell row-5X12X40Kgs
-Lats pull down-5X15X47kgs
-Underhand cable pulldown-5X15X47kgs
-Chin ups-40
-Skullcrushers-5X15X20kgs
-Triceps pressdown-5X15X47.5kgs
-Triceps extension-4x10X25Lbs
-Triceps pulldown using ropes-5x10x25kgs

Workout is great and muscle pump is awesome!

Rest day!

Nothing much except i had my first kfc meal in 6 weeks!