splices progress

[splice]

F-1 got me very inspired. To think that he changed his body that much with just doing high rep bodyweight really got me to want to write my own thread.

I will give bodyweight training a fair shot for one month from tommorow 7/13/06. I'll lay some stats and all that, not every day, but most days along with progress with the excersises.

I should write about myself and tell you why i am glad i found this site.

I have used weights for a few years with decent success, i have been lean once in my life but not current which sucks. I have always enjoyed weights and the fell and all that but i often wondered what if i was broke or on vacation, what am i going to do to work out? So i thought gymnats are some of the most in shape people in the world but do not use weights so it got me looking and this is why i am hear to learn and get the feel for it.

Another tidbit about myself is well i am a binge eater, well recovering. Binge eating is terrible and i really do not know why it started which was last year in march. I am really trying to get this under control to have a nice body so i will write this in my progress if i do it. But i would like any advice on how to well not do it. So far my will power is the only thing keeping me from doing it. I enjoy healthy foods don't get me wrong and i am incrreasing my fruit intake for the " sugar " feeling.

But i am ready to keep this under wraps and get my body in a shape that i am proud of. I am not very big but i really don't care to much i just want the fat off and to be lean and happier with myself.

This was already stated in other threads but the equipment at my house is as follows:

chin-up bar
bench
adjustable dumbells
barbell w/ weights
two sturdy chairs for dips.

So as you can see i got everything to work on for the bodyweight excersises along with the floor lol.

I am going to pretty do something along the lines of F-1's workout. It has everything in it for a full-body workout which i prefer over a split because to me the body always works in full-body for most things you do.

I have a wedding on the 29th of this month so a decent amount of weight i would be happy with by then to " feel" that little bit better.

I also have a air bike which is alright, i just don;t like doing cardio.

Last but not least for nutrition i am going to give the Warrior diet a try. If you are not sure what it is it is undereating during the day and a healthy BIG dinner at night. You can find info on it anywhere but www. warriordiet.com is the main place. The reason i chose this is because of my binge eating capabilities. Now i can eat at night and fill myself up ( which i when i usually would binge) and be full enough to not think of food.

Well i will write in here tommorow what i decide to do for my excersises and all that.

Thank you for the all the tips i have gotten today very very helpful

[The Fruitarian One]

CONGRATS!!!!!

:lol: :lol: 8) 8)

Looking forward to seeing your progress!!!!!!

Write your stuff man, we will help you with whatever we can.

I just thought that it's best to eat allot in the morning and during the day and little at night.

I guess that depends on when you decide to work out. (What time of the day I mean. )

[splice]

i appreciate it fellas. I think i figured out what i am going to do.

push-ups ---until i hit 25 solid reps then i will use elastic bands to add resistance
chin-ups--- i will add weight once i hit 12 conttrolled reps
bench dips-i will work my way to 30
one-legged squats- i will start with my opposite leg behind my working leg, when i can nail 15 solid i will do pistols which are the non working foot straihg in front.
calf raise---- very slow each one taking a good 10 seconds working up to 30
crunch------going up nice squeeze at top then let down smoothly. not sure what rep range.

sorry for all the discriptions so the workout is

push-ups
chin-ups
bench dips
one-legged squat
calf raise
crunch.

i will start with two sets each in a circuit fashion ( one set each then repeats it again one more time). I am only going to rest at most 30 seconds for the cardio benefit as well. i will come close or too failure on each one.

Any suggestions before i start go right ahead and write it in. I also am trying to finish this workout within 30 minutes or so.

Great work out.
You may be missing the posterior core muscles. The one's opposite to the abdominals.

Try to do them before the crunch.
Superman or superman straddle is a good choice for that.

[splice]

Great work out.
You may be missing the posterior core muscles. The one's opposite to the abdominals.

Try to do them before the crunch.
Superman or superman straddle is a good choice for that.

You know what i always leave those out thank you.

My pleasure. 8)

[splice]

ok today was my first all bodyweight workout.

I liked it but one thing is the binge eating really took a toll on my strength. I don't write down my number i because i just get a number in my head and i try to reach that when i workout. I do two sets either near to failure and i will write down the first set that i have done. also these are not quick but more controlled. I would say maybe 2-3 up and 2-3 down

push-ups with pushup bars 11
chin-ups 5 ( terrible)
bench dips 10
one legged squats ( these are brutal and ass to grass) 9

no calf raises they have always been very proportionate to the size of my legs. Runs in the family.

Crunch 30
supermans 30

I never feel a pump the time of the workout the only way i know i got a good workout is the next day. I have always had crazy delayed soreness.

But there ya go i think i am going to start doing them at night after work. It's too much of a rush in the morning. Granted i finished my workout in 21 minutes. I just don't like to rush to much throuogh a workout. Also i would rather do it when i am close to home for the night incase i get tired after it.

But there it is for a first timer. Any suggestions for me. Should i maybe try the challenges that are at the bottom of the forum or just build on these?

[The Fruitarian One]

Nice one!!!

8)

Hey Splice,

couple of things.
5 pull ups is not bad as long as you keep improving.

Do the superman before crunches. Back before front.

Over all it's a good way to start.

In terms of challanges, they are pretty good in terms of giving the body an overall work out.
I am using them with my crew.

Morning work out on empty stomach was always my favorite.
It's ok to work out at night, but you may not have the morning energy.

I also read that morning work outs are better for slimming down.

[splice]

Hey Splice,

couple of things.
5 pull ups is not bad as long as you keep improving.

Do the superman before crunches. Back before front.

Over all it's a good way to start.

In terms of challanges, they are pretty good in terms of giving the body an overall work out.
I am using them with my crew.

Morning work out on empty stomach was always my favorite.
It's ok to work out at night, but you may not have the morning energy.

I also read that morning work outs are better for slimming down.

Excellent i appreciate it. Yeah i will improve on the excersises, and i'll switch the order of the crunch and superman.

Yeah i like working out on an empty stomach but im doing the warrior diet so i only eat one big meal at night. But i will have little amounts of protien during the day.

Well i will stick with these excersises for now and then maybe try the workouts at the bottom, i was checking them out and they seem pretty good. Just some don't have excersises for the back or the bi's which i kind of don't like.

I appreciate the input.

How did you come up with a warrior diet?

Everything I read says don't eat allot at night.

Do they have a rational explanation for that?

They have allot of hanging exercises, those can work the back or the bi's if you contract them.

I don't mean to attack you by any means, just the diet seems weird.

[splice]

How did you come up with a warrior diet?

Everything I read says don't eat allot at night.

Do they have a rational explanation for that?

They have allot of hanging exercises, those can work the back or the bi's if you contract them.

I don't mean to attack you by any means, just the diet seems weird.

Oh it's very weird it goes against everything that you read. But it is undereating then overeating. You eat very little during the day which i consume maybe 500 calories from 6 in the monring till 6 at night. Then at night you get to eat a big meal. I mean tons of food you start with a big salad then you move to protiens and then carbs after if you are still hungry.

You know what i do not know why it works but it is the best " diet" i have ever tried.

I would suggest getting the book and trying it. It's not meant to get you huge.

[Appleman]

Personally not too much into popular diets.

I agree about under eating and than over eating. But if it works for you, that's what matters.

[splice]

Personally not too much into popular diets.

I agree about under eating and than over eating. But if it works for you, that's what matters.

I like eating this way it gives me huge amounts of energy..

Also just to write it in i am finally sore as hell right now. My tris and bi are friggen exploded i love it.

[Baofuhaibo]

Drop 30 bucks for The Abs Diet by David Zinczenko. Try it out for 6 weeks. I guarantee you won't be dissapointed. Just read the reviews on www.amazon.com! I've never found a better diet. Also, if you don't like cardio, try HIIT and start and stop drills, and splice plyometrics into your routine by burning out with them. Producing force after producing strength always leads to giant strength and power gains, since producing strength and force are two seperate muscular actions.

Don't believe me? Do plyo pushups to burnout, counting reps. Do one arm pushups or bench presses to failure, then do plyo pushups. Did you knock out the same reps before and after? Yeah, thought so.

This site is seriously lacking in start and stop drills, an in depth explaination for HIIT, and plyometrics. Post some 20 and 60 yard shuttles, L and T drills, 40 yard dashes, suicides, etc. Come on! These people need good functional cardio!!

[splice]

Drop 30 bucks for The Abs Diet by David Zinczenko. Try it out for 6 weeks. I guarantee you won't be dissapointed. Just read the reviews on www.amazon.com! I've never found a better diet. Also, if you don't like cardio, try HIIT and start and stop drills, and splice plyometrics into your routine by burning out with them. Producing force after producing strength always leads to giant strength and power gains, since producing strength and force are two seperate muscular actions.

Don't believe me? Do plyo pushups to burnout, counting reps. Do one arm pushups or bench presses to failure, then do plyo pushups. Did you knock out the same reps before and after? Yeah, thought so.

This site is seriously lacking in start and stop drills, an in depth explaination for HIIT, and plyometrics. Post some 20 and 60 yard

shuttles, L and T drills, 40 yard dashes, suicides, etc. Come on! These people need good functional cardio!!

You seem like a drill saergant ( i know wrong spelling) or something. I like the diet i am doing now and i have tried th abs diet and it's like all the others 6 meals a day and all that. But i appreciate the feedback.

[Appleman]

I love the names of this diets.

I also know that one person gets fat on meat and one gets fat on carbs.
One diet doesn't fit all. If you found what is working for you, as long you are not going to get sick in a long run, go for it.

[Baofuhaibo]

The Abs Diet, you gave it six weeks? That's all I needed to never quit. I've evolved beyond the workout(since the transverse plane is almost never challenged, and it's not an pro fighter's workout), but the diet is still there. I've added some tidbits from Scrawny to Brawny, and some tips from Men's Health, but I'm still on the diet. I haven't been sick in 3 years. Not even a headache.

Scratch that. I read Chuck Palahniuk's short story "Guts", and threw up and passed out. That was it.

[splice]

The Abs Diet, you gave it six weeks? That's all I needed to never quit. I've evolved beyond the workout(since the transverse plane is almost never challenged, and it's not an pro fighter's workout), but the diet is still there. I've added some tidbits from Scrawny to Brawny, and some tips from Men's Health, but I'm still on the diet. I haven't been sick in 3 years. Not even a headache.

Scratch that. I read Chuck Palahniuk's short story "Guts", and threw up and passed out. That was it.

Thank you i am going to stick with this nutritional style for now. But if you can help me with workous i am all over it.

i appreciate it fellas. I think i figured out what i am going to do.

push-ups ---until i hit 25 solid reps then i will use elastic bands to add resistance
chin-ups--- i will add weight once i hit 12 conttrolled reps
bench dips-i will work my way to 30
one-legged squats- i will start with my opposite leg behind my working leg, when i can nail 15 solid i will do pistols which are the non working foot straihg in front.
calf raise---- very slow each one taking a good 10 seconds working up to 30
crunch------going up nice squeeze at top then let down smoothly. not sure what rep range.





.


This numbers is your goal or something that you can already do?

[splice]

i appreciate it fellas. I think i figured out what i am going to do.

push-ups ---until i hit 25 solid reps then i will use elastic bands to add resistance
chin-ups--- i will add weight once i hit 12 conttrolled reps
bench dips-i will work my way to 30
one-legged squats- i will start with my opposite leg behind my working leg, when i can nail 15 solid i will do pistols which are the non working foot straihg in front.
calf raise---- very slow each one taking a good 10 seconds working up to 30
crunch------going up nice squeeze at top then let down smoothly. not sure what rep range.





.


This numbers is your goal or something that you can already do?

goals

Still forgot the back of the core.
Challange six, I think, superman.

Still forgot the back of the core.
Challange six, I think, superman.

Here you go.
http://www.bodyweightculture.com/forum/viewtopic.php?t=156

[splice]

Still forgot the back of the core.
Challange six, I think, superman.

Here you go.
http://www.bodyweightculture.com/forum/viewtopic.php?t=156

Another poster mentioned that. I have included it into my workout which i havent done in a while so im feeling it, but in a good way.

cool.
It's just to many people train the abs and not the back and than wonder where the postural imbalances come from.

It's a cool exercise actually. Most people at first explode up, instead of going up slowly, I did that as well. It's under better control now.

You have a good basic program there. :-D

[splice]

cool.
It's just to many people train the abs and not the back and than wonder where the postural imbalances come from.

It's a cool exercise actually. Most people at first explode up, instead of going up slowly, I did that as well. It's under better control now.

You have a good basic program there. :-D

I hear ya on that and i am one of them lol. But i will include them.

Alright i promise tommorow i will have the stats from my workout. I only workout 3 days a week maybe four. It will be kind of like an every other day workout. My recovery is not the best so i will stick with this. But i am shooting to at least beat what i did in the first 4 excersise, all would be better but i will see.

[Appleman]

Post the stats baby,
get it out. :-D

[splice]

OK here is the second workout i had with bodyweight. I got up this morning after a extremly humid night but suprisingly was ready to go.

Because of the type of diet i am using i was not sure when to work out but i was just sitting around and decided o just go out i was ready.

Here are my numbers

push-ups with grip bars---- 15
chin-ups--6
bench dips 11.5
one legged squats--12

as a supersett

superman-15
crunches--20

all these done to failure or just before. I also do two sets but i usually only rememberr the first one. The second set is fairly close always though.

I felt good today and strong. These were all medium paced and controlled because i have had injuries in the past.

But all in all it was good and i am more pumped in my body today because i pushed myself harder. I am not sure if i will anytime soon get to the fruitarian one's amount of reps but i'm happy as long as i make progress.

What i am going to do ( i think) is workout monday ,wednsday, friday this comming week. Then i will not lift on the weekends. But not sure of that yet.

Also i am going to try and do this workout along with just walking, no direct cardio, and see what happens.

I truley hate the cardio lol i would rather eat less calories.

There ya go for my second workout.

Very nice,
keep at it and number will come.
I am sure F 1 did it for a while before he got his numbers.
Also as your numbers go up you cardio will go up as well without doing the standard cardio such as running and stuff.

OK here is the second workout i had with bodyweight. I got up this morning after a extremly humid night but suprisingly was ready to go.

Because of the type of diet i am using i was not sure when to work out but i was just sitting around and decided o just go out i was ready.

Here are my numbers

push-ups with grip bars---- 15
chin-ups--6
bench dips 11.5
one legged squats--12

as a supersett

superman-15
crunches--20

all these done to failure or just before. I also do two sets but i usually only rememberr the first one. The second set is fairly close always though.

I felt good today and strong. These were all medium paced and controlled because i have had injuries in the past.

But all in all it was good and i am more pumped in my body today because i pushed myself harder. I am not sure if i will anytime soon get to the fruitarian one's amount of reps but i'm happy as long as i make progress.

What i am going to do ( i think) is workout monday ,wednsday, friday this comming week. Then i will not lift on the weekends. But not sure of that yet.

Also i am going to try and do this workout along with just walking, no direct cardio, and see what happens.

I truley hate the cardio lol i would rather eat less calories.

There ya go for my second workout.

Splice was that one set of each or a few sets?
You numbers would go up faster if you do more than on set with half a minute to a minute rest in between.

[splice]

OK here is the second workout i had with bodyweight. I got up this morning after a extremly humid night but suprisingly was ready to go.

Because of the type of diet i am using i was not sure when to work out but i was just sitting around and decided o just go out i was ready.

Here are my numbers

push-ups with grip bars---- 15
chin-ups--6
bench dips 11.5
one legged squats--12

as a supersett

superman-15
crunches--20

all these done to failure or just before. I also do two sets but i usually only rememberr the first one. The second set is fairly close always though.

I felt good today and strong. These were all medium paced and controlled because i have had injuries in the past.

But all in all it was good and i am more pumped in my body today because i pushed myself harder. I am not sure if i will anytime soon get to the fruitarian one's amount of reps but i'm happy as long as i make progress.

What i am going to do ( i think) is workout monday ,wednsday, friday this comming week. Then i will not lift on the weekends. But not sure of that yet.

Also i am going to try and do this workout along with just walking, no direct cardio, and see what happens.

I truley hate the cardio lol i would rather eat less calories.

There ya go for my second workout.

Splice was that one set of each or a few sets?
You numbers would go up faster if you do more than on set with half a minute to a minute rest in between.

Two sets per exercises

Aight.

You don't go to failure, right?

[The Fruitarian One]

Nice work Splice....

YOU go boy!!!!!!

8)

[splice]

got up early today because of being so tired last night. So i got in a great workout but next one i have to push myself a little bit harder. I would rate this workout an 8 out of 10 which is dissapointing to me. For some reason i like to bike beforehand. So i jumped on the stationary bike and pedaled hard for 10 minutes and was dripping with sweat i loved it. now here are my numbers

handlebar push-ups 17
chin-ups-- only 6 again
bench dips 13
one legged squats 12 and a half
supermans- 12 with a solid 3 second hold at top
crunches i think 12-13 solid then a few static reps


All in all it was a good workout but i will push harder next time.

Well back to work

later