Anabolic steroids, bodybuilding discussion forums. - Steroidology

**Brat** · 07-23-2006, 01:46 PM

23JUL06

Cardio Only
15 minutes treadmill
30 minutes cross-trainer
45-minute Spin class

Heart-rate Monitor Reading:
Duration: 1 hr and 45 min.
Calories: 1203 cal (45% from fat)
HR Max: 177 (91% of HRM)
HR Avg: 145 (74% of HRM)

**Winter** · 07-23-2006, 01:57 PM

Damnnnn girl, do you do one hour+ cardio every single day? What dedication!

**Brat** · 07-23-2006, 02:02 PM

Originally Posted by Winter

Damnnnn girl, do you do one hour+ cardio every single day? What dedication!

Yeah...and I'll be going back later to do another hour...blah.

**Brat** · 07-23-2006, 06:55 PM

Originally Posted by Brat

Yeah...and I'll be going back later to do another hour...blah.

...I lied. Decided to rest instead.

**Winter** · 07-23-2006, 08:11 PM

Originally Posted by Brat

...I lied. Decided to rest instead.

30min cardio/week would be good enough for me.

**Brat** · 07-23-2006, 08:15 PM

Originally Posted by Winter

30min cardio/week would be good enough for me.

Must be nice...if I don't workout and do cardio, I'll regain all my weight...I'm considering stopping weight-lifting for a bit to see if I can't just drop some weight - muscle or fat.

**irishdave** · 07-24-2006, 05:25 AM

hehe cardio times!

**Mulligan** · 07-24-2006, 09:03 AM

Originally Posted by Brat

Must be nice...if I don't workout and do cardio, I'll regain all my weight...I'm considering stopping weight-lifting for a bit to see if I can't just drop some weight - muscle or fat.

Brat what is your weight and height?

**Brat** · 07-24-2006, 10:19 AM

24JUL06

SL Deads:
65/12
95/10
115/10
135/10
*Remember, I don't normally do deads...had to check my strength...

Lat Pulldowns:
75/12
82.5/10
100/6

Wide-grip seated low row:
62.5/10
75/8
75/8

One-arm DB row:
35/10
40/10
40/10

Good mornings:
Bar/12
95/10
95/10
95/10

BB shrugs:
95/15
115/15
135/12

Cardio:15 minutes on treadmill, pre-workout
45-minute Spin class, post-workoug

Heart-rate Monitor Reading:
Duration: 1 hr and 55 min.
Calories: 1314 cal (40% from fat)
HR Max: 186 (95% of HRM)
HR Avg: 144 (74% of HRM)

**jul** · 07-24-2006, 10:29 AM

Another strong workout, Brat!

**Brat** · 07-24-2006, 10:36 AM

Thanks, jul!

I added the readings from my heart-rate monitor to all my previous workouts, as well...I'm very much an HR-based trainer. My rest intervals are based upon my HR...once my HR gets below 120, I know it's time to dive into the next set...sometimes, during a set, my HR will get as high as 170+ bpm...

**adidamps2** · 07-24-2006, 10:47 AM

Nice Work Brat And Dont Stop Lifting To Lose Wt...

**Brat** · 07-24-2006, 10:50 AM

Yeah, I know...just up the cardio and drop the calories...yay...blah.

I keep thinking my deads are weak, but I guess if I'm crankin' out 10 reps at 135, it's probably not too weak, because I'm sure I could go heavier...but I didn't want to risk an injury...

**jul** · 07-24-2006, 11:05 AM

Yeah...I don't think you can call that weak DL's. 10 reps at 135 is no joke!!!

**Brat** · 07-24-2006, 11:10 AM

Yeah, but I'm trying to get those elusive PL numbers...

Bench = body weight
DL/Squat = at least 2x BW...

...I dunno why, but I read somewhere that's like, the minimum needed to really consider yourself 'strong'...

**jul** · 07-24-2006, 11:21 AM

Well, I guess I suck! Especially when it comes to squats. My knees have been killing my stength on those.

**Brat** · 07-24-2006, 12:16 PM

Originally Posted by jul

Well, I guess I suck! Especially when it comes to squats. My knees have been killing my stength on those.

Yeah, but your quads are wayyy better than mine are.

**adidamps2** · 07-24-2006, 12:43 PM

Originally Posted by Brat

Yeah, but I'm trying to get those elusive PL numbers...

Bench = body weight
DL/Squat = at least 2x BW...

...I dunno why, but I read somewhere that's like, the minimum needed to really consider yourself 'strong'...

well thats someting to keep me motivated now...

**Brat** · 07-24-2006, 02:37 PM

Well, I coulda just been pullin' that outta my ass...but I'm pretty sure it means something to be able to lift that amount...

**tman55** · 07-24-2006, 02:42 PM

nice workout Brat. You the woMan!

**Brat** · 07-24-2006, 02:57 PM

...is there a deadlift that's superior to others??

I mean, I normally try to stick to stiff-legged DLs...should I vary my DL stance/form??

**adidamps2** · 07-24-2006, 03:03 PM

Originally Posted by Brat

...is there a deadlift that's superior to others??

I mean, I normally try to stick to stiff-legged DLs...should I vary my DL stance/form??

well 1st Q is kinda goal dependant...so hard to answer..however Convential deads and sumo deads i would assume to be the best over all deads for mass/strength

2: i try to always rotate my deads..however trying to pull floor deads on leg day will kick your ass..i ussually save SLDL and romainian Dl for leg days since they primarily target ham/low back area and rack pull/DL on back days..

hope that helps.

**Brat** · 07-24-2006, 03:07 PM

What's the difference between SLDL and Romanian DL?? I asked my boss, but he said he was taught that they were the same thing...

**tman55** · 07-24-2006, 03:10 PM

Originally Posted by adidamps2

well 1st Q is kinda goal dependant...so hard to answer..however Convential deads and sumo deads i would assume to be the best over all deads for mass/strength

2: i try to always rotate my deads..however trying to pull floor deads on leg day will kick your ass..i ussually save SLDL and romainian Dl for leg days since they primarily target ham/low back area and rack pull/DL on back days..

hope that helps.

true. should work in some traditional deads, say on back day and see how you like them. i love a woman that does deads. I'll spot you on deads and squats. i wanna be helpful.

**tman55** · 07-24-2006, 03:16 PM

Originally Posted by Brat

What's the difference between SLDL and Romanian DL?? I asked my boss, but he said he was taught that they were the same thing...

i found this somewhere

How To Perform The RDL (Romanian Deadlift)

Set the racks in a power rack to just about knee level (there is no need for safety rods - if you lose control during a lift, simply drop the weight), and set a standard Olympic bar on the rack. Walk up, squat down slightly while maintaining a small curve in the lower back, grasp the bar, and stand back up. You want your hands to be shoulder width apart, perhaps slightly wider if you find it to be more comfortable. Take a few steps back, and set yourself for the exercise. Being set includes making sure your feet are shoulder width apart, your chest is up, your lower back has a slight curve in it, and your knees are slightly bent (not locked). Once set you're ready to start the exercise.

Start by tightening your core musculature (abs and lower back) to ensure a secure spine. Keeping the bar close in to your body (it should maintain slight contact with the body at all times) start to bend at the hips, taking care that the lower back does not move.

It may take some people a few sessions of practice to make this distinction. Your lower back should not loose its natural curvature at any time during the movement. Loosing this curve and bending or even straitening the lower back will put your lower back in a potentially injurious position. Practice with a light weight until you can bend over at the hips without bending the lower back as well.

As you descend, your butt should move back ever so slightly and you should feel a stretch in your hamstrings. In fact, I find it's easier to learn this exercise if you visualize it as a hamstring stretch with no lower back movement. Most people will find that they can safely bring the bar down to around knee level before their lower back begins to straighten.

At the point right before you reach the limit of your hamstring range of motion you should stop and then reverse the movement, taking care to keep the bar in close and maintaining a safe (slightly curved) lower back position. Towards the top of the movement really force the hips through be squeezing the glutes. Repeat for the prescribed number of repetitions, walk the bar in over the racks, squat down slightly and return the bar to the rack.

The biggest mistake most people will make in the execution of this exercise is not maintaining the position of their lower back. Some will even go so far as to bend all the way over till the weight touches the ground. This is a huge no-no and is a reflection of the misunderstanding of this exercise and its purposes by most fitness instructors. It is not meant simply as a hamstring stretch as some would claim, nor is it meant to directly work the lower back, although the lower back will get stronger from performing this exercise.

In order to properly stress the hip extensor muscle groups, you must use intensity levels that are much too high for the lower back to handle in a prime mover or synergistic role. In order to derive maximum benefits from the RDL, you must keep the lower back from moving and let it play a much safer role as a stabilizer.

In fact, if done properly, you can safely handle extremely large weights on this movement with little to no danger to your lower back. I have personally done 405 pounds for sets of 8 on this movement with absolutely no ill effect on my lower back (that's for all the "don't go heavy, it's dangerous for your lower back" critics out there).

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