An Evolution of Shayner: WEESSSTSSSIIIDE
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Yeah. We can work around whatever equipment you have. A couple of questions-are you in high school or college? Do they have dumbbells? Do they have any free weight bench presses at all? Do they have any free barbells and weight plates that you could do deadlifts with?
And do they have one of these (hyperextension machine)?
or
Does your school have a pool you can use for free?
If you're in college, do you live in an apartment, on campus, or at home? If you live at home, I want you to get an 8 pd sledgehammer from Home Depot or Lowes and a crappy car tire. And get a jump rope.
I want you to build some sandbags
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Skip the toast and jelly. Go for 4 eggs, 1/2 cup oatmeal, raisins, and 1/2 cup strawberries. Try and use whole milk instead of skim milk.
*Pokes head in
Any cute guys in here?
Ahhh.....HEY BOYZZZ
"I'm a man of the night, a real ladies delight
See my figure was chiseled from stone
One more for the gal then I'll escort her home
Come last call, I'm never alone"
"So come on now honey, I'll make you feel pretty
These other gals mean nothing to me
Let's finish these drinks and be gone for the night
'Cause I'm more than a handful, you'll see"
I'm in college. They do have free weights the ones you lift with one hand
they have one of these:
they have dumbbells
I live in a dorm
I can use the pool I believe
Tues 7/22
Throwing Day
8 throws each
WOB, light hammer, heavy hammer.
Then we took the breamar stone and practiced throws for height to really emphasize leg drive.
Food intake today-
2 protein shakes, 2 bananas, 1 orange, 1 plum, 18 ounces of chicken, 4 ounces of sesame seeds, 1 cucumber, 2 carrots, 1.5 cups cottage cheese, 2 cups milk, 1/2 tomato, 1 cup broccoli, 1/2 cup italian dressing, 4 eggs. And in about an hour I'll be drowning my thirst with mead and Murphys beers. Plan is 3-4 hours of Risk and then pop off fireworks.
Throwing Day
8 throws each
WOB, light hammer, heavy hammer.
Then we took the breamar stone and practiced throws for height to really emphasize leg drive.
Food intake today-
2 protein shakes, 2 bananas, 1 orange, 1 plum, 18 ounces of chicken, 4 ounces of sesame seeds, 1 cucumber, 2 carrots, 1.5 cups cottage cheese, 2 cups milk, 1/2 tomato, 1 cup broccoli, 1/2 cup italian dressing, 4 eggs. And in about an hour I'll be drowning my thirst with mead and Murphys beers. Plan is 3-4 hours of Risk and then pop off fireworks.
Alright. I'll work on something for you tomorrow.
I love you almost as much as you love mreik
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Me too, baby! :luxlove:
Is existence good or bad? It just is.
The whole "body type" thing is pretty much a bunch of random nonsense some dude made up. It's dedication, education and genetics. In that order. You won't run into the last one for a long, long time.
But, being a beginner is good.
Everything's new and exciting, to both you and your body.Edit: Well, maybe education before dedication. It depends on the activity, I suppose. I mean if you have no idea whatsoever what you're doing, all the persistence in the world isn't going to help, and may even be harmful. The same can be said for genetics in certain cases. But we are of course speaking of the general.
Shayner, let's go ahead and follow a WS4SB type protocol. We'll work in the machines. The only thing you won't be able to do is bench press, squat, and deadlift.
We'll use the leg press machine as your main movement for ME leg day. We'll use the machine bench press for your main ME upper body day. We'll go with this for a bit of time before moving onto something else. Every three weeks we'll change the upper body ME movement from machine bench press to inc machine bench to machine shoulder press. Work it in sets of 5 up to a near 5RM (think you can only get one more rep in with struggling). I also want you to go to Fitness.com - Free Exercises, Fitness Equipment, Customized Workout, Fitness Programs, Fitness Articles, Beauty Fitness, Weight Loss, Weight Training, Diet Plans and look under his articles and read all his shoulder stuff. Throw in a couple of those movements on your upper days for RC work. Defrancos accessory stuff will be done with the dumbbells.
Any movements that he has listed you can easily look up on youtube under his name.
I'd like you to find a rowing machine or use the pool after each workout. I want you to spend either 10 minutes on the rower or 20 minutes swimming. Laps should be done with 1 lap high intensity, 1 lap low intensity.
If you can manage the sandbags, build 1 or 2 and you'll use it on one of your days off (you'll have 3). When you get one or two, let me know and we'll go from there with that.
In the next day or two, I want you to calculate your basal metabolic rate by googling "calculating BMR". We're going to spend a month calculating your calories. We want to run about 5250 kcals less a week than burn. This should net you about 1.5 pounds loss a week.
Also, go to TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts and look up the article "Carb Cycling" by Christian Thibaudeau.
Let's work on getting more fiber into your diet by introducing 3 fruits a day and a half cup of sesame seeds a day (4 oz).
Okay. Any questions so far?
We'll use the leg press machine as your main movement for ME leg day. We'll use the machine bench press for your main ME upper body day. We'll go with this for a bit of time before moving onto something else. Every three weeks we'll change the upper body ME movement from machine bench press to inc machine bench to machine shoulder press. Work it in sets of 5 up to a near 5RM (think you can only get one more rep in with struggling). I also want you to go to Fitness.com - Free Exercises, Fitness Equipment, Customized Workout, Fitness Programs, Fitness Articles, Beauty Fitness, Weight Loss, Weight Training, Diet Plans and look under his articles and read all his shoulder stuff. Throw in a couple of those movements on your upper days for RC work. Defrancos accessory stuff will be done with the dumbbells.
Any movements that he has listed you can easily look up on youtube under his name.
I'd like you to find a rowing machine or use the pool after each workout. I want you to spend either 10 minutes on the rower or 20 minutes swimming. Laps should be done with 1 lap high intensity, 1 lap low intensity.
If you can manage the sandbags, build 1 or 2 and you'll use it on one of your days off (you'll have 3). When you get one or two, let me know and we'll go from there with that.
In the next day or two, I want you to calculate your basal metabolic rate by googling "calculating BMR". We're going to spend a month calculating your calories. We want to run about 5250 kcals less a week than burn. This should net you about 1.5 pounds loss a week.
Also, go to TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts and look up the article "Carb Cycling" by Christian Thibaudeau.
Let's work on getting more fiber into your diet by introducing 3 fruits a day and a half cup of sesame seeds a day (4 oz).
Okay. Any questions so far?
Is existence good or bad? It just is.
Hitler was bad. Hitler is a man. Therefore, all men are bad.
Weds 71/23
No weights. Recovered from hang over.
Played 60 minutes outdoor 6v6 soccer.
Thurs 7/24
A)inc db press: 90sX9, 85sX10, 9
B1)straight arm lat pulldown: 140X12X3
B2)seated db power cleans: 30sX11X3
C)bicep stuff: 2 drop sets
Had to cut it short due to running out to the lake to do some skidoo fun.
Food intake-
2 protein shakes, 2 cans tuna, 2 celery stems, 1 carrot, 2 cups blueberries, 10 strawberries, 1 orange, 1.5 cups cottage cheese, handful black olives, 2 roma tomatoes, 3 cups milk, 2 jalapenos, 3 chimichangas, 1 cup chopped red onion.
No weights. Recovered from hang over.
Played 60 minutes outdoor 6v6 soccer.
Thurs 7/24
A)inc db press: 90sX9, 85sX10, 9
B1)straight arm lat pulldown: 140X12X3
B2)seated db power cleans: 30sX11X3
C)bicep stuff: 2 drop sets
Had to cut it short due to running out to the lake to do some skidoo fun.
Food intake-
2 protein shakes, 2 cans tuna, 2 celery stems, 1 carrot, 2 cups blueberries, 10 strawberries, 1 orange, 1.5 cups cottage cheese, handful black olives, 2 roma tomatoes, 3 cups milk, 2 jalapenos, 3 chimichangas, 1 cup chopped red onion.
Evo, I would like to extend to you an invitation to the pants party
Depends on the ratio of guys vs girls.
It won't be a sausage-fest...put it that way
P.S. Are you on a high protein, low-fat, low-carb diet? I mean, I see fruit, but no complex carbs, and no major fat sources....