[will-million]

Originally Posted by likkuid

lol you can't link to a file on your computer..duh haha.

well how do i post the pictures?

[Ziltoid]

Originally Posted by will-million

well how do i post the pictures?

Get a photobucket account. Upload your pic there...then copy and paste the code here.

[anaconda]

Originally Posted by likkuid

Same. I just started the Rippetoe SS program and have gained 3.8 pounds in 8 days. Would've taken me like a month+ to do that the way I used to lift/eat.

Not to burst your bubble, friend, but the majority of that is water retention. It is a good first step though, and if you keep eating right (and eating enough) you will grow.

[will-million]

[likkuid]

Originally Posted by anaconda

Not to burst your bubble, friend, but the majority of that is water retention. It is a good first step though, and if you keep eating right (and eating enough) you will grow.

Hah, no worries! I figured it had to do with me just starting! Yes, I will continue! Looking forward to see the results come September.

[will-million]

day 2-may 6
legs(heavy/low reps)
bench squats sets/4 reps/8,6,6,4 weight/95,115,135,155
hack squats sets/3 reps/10,6,6 weight/70,120,140
leg press sets/4 reps/8,6,4,4 weight/180,270,360,450
leg curls sets/3 reps/10,10,10 weight/100,110,120
leg extensions sets/3 reps/8,8,8 weight/100,110,120

cardio
10 minutes on cross trainer
1:30 on 30-40 0:30 on 90-100
level 10

heavy bag 101-check the standup section in this forum and find it

cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
again, i had a good day. It feels good to get back in the gym, and work legs. Although i am not very strong yet, I feel I did decent weight. If anyone can answer if it is alright if my knees go outwards when i leg press deep, or should i keep them in at shoulder width? anyways, cardio felt a little bit easier and I had alot more energy. I didnt say i want to quit as half as much as yesterday. Diet was easier and I feel improved already.

[will-million]

day 2-may 6
legs(heavy/low reps)
bench squats sets/4 reps/8,6,6,4 weight/95,115,135,155
hack squats sets/3 reps/10,6,6 weight/70,120,140
leg press sets/4 reps/8,6,4,4 weight/180,270,360,450
leg curls sets/3 reps/10,10,10 weight/100,110,120
leg extensions sets/3 reps/8,8,8 weight/100,110,120

cardio
10 minutes on cross trainer
1:30 on 30-40 0:30 on 90-100
level 10

heavy bag 101-check the standup section in this forum and find it

cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
again, i had a good day. It feels good to get back in the gym, and work legs. Although i am not very strong yet, I feel I did decent weight. If anyone can answer if it is alright if my knees go outwards when i leg press deep, or should i keep them in at shoulder width? anyways, cardio felt a little bit easier and I had alot more energy. I didnt say i want to quit as half as much as yesterday. Diet was easier and I feel improved already.

[will-million]

If anyone can answer if it is alright if my knees go outwards when i leg press deep, or should i keep them in at shoulder width?

[machine29]

Originally Posted by will-million

If anyone can answer if it is alright if my knees go outwards when i leg press deep, or should i keep them in at shoulder width?

Keep knees shoulder width

Even if u have to go down in weight thats ok

Form is everything

People mess up getting too caught up with how much weight they are doing. Id rather do 100 pounds correct 15 times than do 300 pounds 4 times the wrong way

1. u get no benefit doing it the wrong way
2. u risk getting injured doing it the wrong way.


So keep your knees shoulder width apart and dont extend your knee all the way out once u come up, always keep the knee slightly bent, this keeps tension on the muscle. When u extend it all the way straight, it puts the weight on ligaments, tendon and bone and it doesnt work the muscle as well.

I find the best workouts are the ones where u find the best range of motion that keeps maximum tension on muscles.

Also be sure u dont bring the weight down all the way either

Its about range of motion like I just mentioned.

[Payne]

i was in youre same situation back in the day. the main thing that helped me drop tons of weight at first was eating less, and watching calories. like you dont have to be nuts about it now, but just notice small things, like if you put tons of mayo on your sandwich, cut stuff like that out. i basically did stuff like that, cut out all drinks other than water and green tea and i dropped like 50lbs in 3 months. then i slowly got more picky with the foods, and eventually added in working out. good luck man!