http://www.muscleandstrength.com/exercises/main.html

real good resource for names/variations of tons of different exercises with videos

^^ that is a sick website,
i was doing floor press yesterday, forgot how good that is, triceps and chest really get a good blast

So I've got a new years resolution to cut down to about 250-260 lbs while building some lean muscle and cardio at the same time. I'm 6'2" 300 as it sits now, and I'm on the chunky side of things. Playing rugby for my last 3 years of high school did help in building some leg muscle, but everything else needs help, especially considering I haven't done any hard cardio since about June.

I'll probably be balancing lifting weights and hitting the elliptical (treadmill is a bit hard on my knees). Problem is, I have no idea how to balance out my workout since I only have time to go two or three times a week. Diet is another linchpin since rice is a meal staple for me (Filipino), and I don't really have the funds for supplements. I can cut back on the rice and adjust for more meat, but how can I keep the hunger to a minimum since I know calorie intake will have to go way down?

Any advice is highly appreciated! I'm hoping to take advantage of my free gym access at BCIT for the next 6 months!

Hard to build and cut at the same time so with your stats I would just recommend cut/tone to 260 and assess then. With your time schedule 3 total body workout with min/no rest between exercises. Diet wise more meat less rice/carb like you said and more greens/fibre to curb hunger. Seven pound loss per month goal should be easily attained if you track your progress and adjust your diet. All the best!

fucking kicked ass in the gym today, deff back to were i was when i left for NY about a month and a bit ago

fuck how am i going to catch up to you then! hah.

i gave u a month and a bit haha

http://www.t-nation.com/free_online_..._doing_forever

Interesting article. I have always been doing both behind the neck press and barbell upright rows. Anyone have input on those two exercises and the article?

Got a cold but going to the gym. Do not give a fuck!

Seem's like a pretty straight forward article to me?
From highschool, I was taught the behind the neck press was a bad exercise. I've been doing my presses with DB's recently trying to keep my arms in line. I've also been getting some pain in my right shoulder. I'm going to try moving forward 30 degrees like it suggests and see if it helps out.

As for the upright rows, I do them on occasion. I always wondered how they were on my joints because they just felt really awkward. Hard on the wrists too. I'll stay away from these from now on.

dont worry t-nation always put articles out like this, next month they will say its fine lol they always do that, as long as u have great forum u are in the green

I used to do upright rows, which I think initially caused my SIS shoulder pain which Ive mentioned on here in the past, and recently found a huge help for the pain. I havent done them for 2 years now tho. I wouldn't do them with a barball in the first place as my wrists wanted to snap off, I used an ez curl bar on a cable.

Another thing about shoulder presses. just as bad for you as behind the head, is when you do them to the front with your body near 90* and try to lower the weight to your chin height. alot of people do this in the smith machine. with the bar infront of your chin its a good 6-10 inches infront of your hip, spine, shoulder, gravity line. you're directing force in a horrible angle doing that, the movement tries to pry your shoulders out.

I firmly believe the 90* rotating from neutral grip at the bottom to palms forward at the top dumbell presses that Ive been doing for the last few months is a much much better movement, not just for shoulder angles, but for deeper ROM as well. I get more feel from it with less weight than traditional db shoulder presses.

never really done power cleans till a couple months ago, but hit a new PR with 135 today. could use more work on my form though!!

The only problem I had with the upright rows with my wrists. Switching over too EZ-Bar helped quite a bit. As for behind the neck, never struggle or seemed to have any problems with it so far.

Slacking in the gym, need to start hitting it hard after the holiday season.
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went to gym fully expecting it to be packed with noobs

was empty?
only saw like 3 broads that hadnt seen there before

had a great workout tho :thumbsup:

same here :fuckyea:

man i think superpump fucked up my eating routine...
I get the feeling wanting to puke everytime I'm done working out or the meal after it....

Anddddd I think I might have bronchitis FML.
Gunna go docs tom to see if I can get any testing done on that.

Do you guys have set days for certain muscle groups?
I usually just do a rotation, like one day I'll do back, next workout will be chest etc.. and I just go in that order.

I should be doing shoulders today, but I feel like I should skip it if I wont have a spot and just do back instead..

i would do back and shoulders, that way u r not leaving shoulders till next week, that is what i did yesterday, ( back and shoulders )
I did double under hand rows with barbell, got close to 3 plates for 6 or 8 reps, i think that is my new fav back exercise,

I could do back and shoulders, but I dont want to be cutting any important exercises out.

I planned on doing deadlifts for sure but not sure what else to do.
I dont want to put to much work into my back, then be too tired to do shoulders and vice versa.

Any suggestions on certain exercises halo?

Good article regarding low-fat vs low-carb diets, and how low-fat diets are actually also inherently low-carb. Well known to most here, but good for gym n00bs or doubters.

http://www.garytaubes.com/2010/12/ca...carbohydrates/

Coles notes: The only meaningful way to lose fat is [...] by reducing the amount of carbohydrates consumed and/or improving the quality of those carbs we do consume.

Since Opti-Men is unable to be shipped to Canada via BBing.com

What options do I have.. to not pay the outrageous prices up in Canada?

Finally started going to the gym again, got lazy and stopped going months ago. Now to stay motivated :)

Going to try a new routine for the next 6 weeks to a month. GVT from Tnation.

^ link?

i like orange triad from controlled labs or vitastak from allmax as a multi