That will be called your quadriceps, specifically your vaste inner and outter. Lunges will makes those muscles stronger.

Get this pull up bar:

http://www.google.com/products/catal...ed=0CFwQ8wIwAQ

It has regular, wide grip and side grips for different pull ups. Best $30 I have ever spent. Dick's, Sports Chalet, Big 5 should have this brand in stock.

Don't know how much space you have, Sean, but I have this Weider Power Tower, and give it a solid recommendation. It's cheap too. Costs less than my Roman chair. Solid piece of equipment.

http://www.amazon.com/Weider-WEBE091...5756006&sr=8-1

Been a good last few days. After D-day on thursday, I felt completely wiped. However, Friday was a great workout, and my leg day Saturday was great. Took a break yesterday and just relaxed, but I'm back to the grind today.

Never again prune juice, never again.

Eff you, weekend.

The pull-up discussion is interesting. I'm not sure I could even do 5 of them. I'd love to get better at them but I feel so freaking weak whenever I try. Also, are you guys doing them palms facing you or palms away from you? I can obviously do a bit more with palms facing in...

Originally Posted by Javery Eff you, weekend. The pull-up discussion is interesting. I'm not sure I could even do 5 of them. I'd love to get better at them but I feel so freaking weak whenever I try. Also, are you guys doing them palms facing you or palms away from you? I can obviously do a bit more with palms facing in...

I do Palms Away, sometimes mixed grips with alternating grips/sets. I never seem to be able to break past 10, but i only do 2-3 (till failure) sets a day since the doorjam bar only fits on a door in my Master Bedroom.

The pull up idea is something that maybe I'll start incorporating into my lifting days. At some point I probably will start doing them, but I just view it as any other exercise that I've been doing (not a super special one). We'll see how it goes.

Palms away are pullups, palms facing you are chin ups.

Also, you can put one palm facing each direction, hands together, and alternate pulling yourself up to each side so that the bar is at the side if your neck for commando pullups or what some people call mountain climbers.

Anyone who isn't doing any of the above needs to start. I used to barely be able to do a couple. Now they're probably one of my favorite exercises and it definitely shows when you look at my back.

Well it looks like I cant lose any more weight with my current routine so I'll just post my results. Wanted to get down to around 130-135 but 144-147 is fine with me (started at 180).

Great job Rock!

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wow nice job rock! How tall are you?

Originally Posted by Javery Eff you, weekend. The pull-up discussion is interesting. I'm not sure I could even do 5 of them. I'd love to get better at them but I feel so freaking weak whenever I try. Also, are you guys doing them palms facing you or palms away from you? I can obviously do a bit more with palms facing in...

Read what I posted in the last page. It will help you get to that glorious 20 pull ups in 6 weeks.

Originally Posted by Layd Dly I do Palms Away, sometimes mixed grips with alternating grips/sets. I never seem to be able to break past 10, but i only do 2-3 (till failure) sets a day since the doorjam bar only fits on a door in my Master Bedroom.

Increase your total hang time by increasing the total amount of pull ups you can do. Example: Set your goal to 40 pull ups. Set 1= 10 reps Sets 2-4= 6-8 reps and Set 5= what ever you need to do to get to 40 total pull ups.

Originally Posted by perdition(troy The pull up idea is something that maybe I'll start incorporating into my lifting days. At some point I probably will start doing them, but I just view it as any other exercise that I've been doing (not a super special one). We'll see how it goes.

You are under valuing the awesomeness of pull ups. Start them now and everything will come together. Who cares if you can bench 315lbs if you can't even do 15 pull ups?

Originally Posted by blindinglights Palms away are pullups, palms facing you are chin ups. Also, you can put one palm facing each direction, hands together, and alternate pulling yourself up to each side so that the bar is at the side if your neck for commando pullups or what some people call mountain climbers. Anyone who isn't doing any of the above needs to start. I used to barely be able to do a couple. Now they're probably one of my favorite exercises and it definitely shows when you look at my back.

Correct. Palms away= Pull up Palms facing= chin up. Glad to see someone loving pull ups.

Originally Posted by TheRock88 Well it looks like I cant lose any more weight with my current routine so I'll just post my results. Wanted to get down to around 130-135 but 144-147 is fine with me (started at 180).

30+ pounds lost!? AWESOME JOB! Keep at it and learn from what you have experienced. The last 10 pounds is always the toughest since usually people have already noticed your weight loss and it does kind of get to your head a bit. Stick to your goal, it may take even longer, but you seem to have it figured out.



If you guys have noticed my motto to fitness is:

"Dr. J-Cart or: How I learned to just do it and love the pull up"


There is a lot in this post, but over the years I have come up with a great starting point for people understand where they are fitness wise.

-50 push ups
-50 body squats
-100 situps
-15 pull ups

A person who says they are in "shape" should be able to do the following all in one sitting in under 5 minutes with no stops. If you have never lifted in your life, I would encourage you to start here and everything lifting wise will be easy. Even if you can barely do this, start now, just do it, just do something, hit at least total numbers. If you can commit yourself to this, then you can commit yourself to anything.

Originally Posted by j-cart There is a lot in this post, but over the years I have come up with a great starting point for people understand where they are fitness wise. -50 push ups -50 body squats -100 situps -15 pull ups A person who says they are in "shape" should be able to do the following all in one sitting in under 5 minutes with no stops. If you have never lifted in your life, I would encourage you to start here and everything lifting wise will be easy. Even if you can barely do this, start now, just do it, just do something, hit at least total numbers. If you can commit yourself to this, then you can commit yourself to anything.

I can easily do the first 3. I probably wouldn't try the sit-ups though because I'd hurt my back. I can bang out 50 push-ups in under a minute. I'm guessing the body squats would take me about 90 seconds. Sit-ups might take 2 minutes or 2.5 which doesn't leave me time for the pull-ups.

Originally Posted by Javery I can easily do the first 3. I probably wouldn't try the sit-ups though because I'd hurt my back. I can bang out 50 push-ups in under a minute. I'm guessing the body squats would take me about 90 seconds. Sit-ups might take 2 minutes or 2.5 which doesn't leave me time for the pull-ups.

100 situps should take you less than 100 seconds.

Get on it, because phase 2 is this:

-100 push ups
-100 body squats
-150 sit ups
-20 pull ups

In under 7 minutes. Pretty much if you can do this then it means you are in the advanced section of fitness. The next step up is the Elites, who are professional athletes, ie people that get paid to do the amazing.

I don't know. I think you are asking for an injury if you are trying to do all that stuff so fast. You are going at a rate of almost 1 rep per second! I'm also pretty sure I'm in shape even though I don't think I could pass the first test. I'm going through Insanity for a second time in a row and my endurance is ridiculous but I'm just not as strong as I used to be when I was lifting.

Originally Posted by perdition(troy wow nice job rock! How tall are you?

5'6

Thanks for the complements guys.

J-cart, I think I'm done with trying to get down to 135 unless I either bump up my routine (which is 30 minutes of non stop cardio followed up with 50 pushups and 50 crunches, which I dont think I have the time to do cause of work and school) or I'd have to lower my daily calorie intake even more (currently hovering around 1500 calories a day excluding the calories burned from exercising). Plus I got some people saying that I already look skinny enough and I shouldnt go any lower.

Originally Posted by Javery I don't know. I think you are asking for an injury if you are trying to do all that stuff so fast. You are going at a rate of almost 1 rep per second! I'm also pretty sure I'm in shape even though I don't think I could pass the first test. I'm going through Insanity for a second time in a row and my endurance is ridiculous but I'm just not as strong as I used to be when I was lifting.

It is more of a self measurement tool than anything. With practice, it really is not that hard. I thought 20 pull ups was way out of my league 2 years ago, now I can do 30+ with ease. All the movements are body weight, so if someone get hurts doing this, then they are overweight with poor joints or injury prone and need to seriously get a physical.

Prove yourself wrong. It can be done.

Originally Posted by TheRock88 5'6 Thanks for the complements guys. J-cart, I think I'm done with trying to get down to 135 unless I either bump up my routine (which is 30 minutes of non stop cardio followed up with 50 pushups and 50 crunches, which I dont think I have the time to do cause of work and school) or I'd have to lower my daily calorie intake even more (currently hovering around 1500 calories a day excluding the calories burned from exercising). Plus I got some people saying that I already look skinny enough and I shouldnt go any lower.

If you are contempt, then change up your routine to maintain. If you are not, then keep going. Only you can make that choice. People said I looked great at 180lbs, I stopped, listened to them and found myself in a rut. It taught me something, DO WHAT YOU WANT, not what others want.

I don't lift for others, I lift for myself. Lift for self improvement, not for social quality. Lift with a self purpose and you will know what kind of dedication it takes to complete goals. It is your choice to make, not mine or others.

Tuesday Weigh-In

Height: 6'0
Starting Weight (4/23): 190.0 lbs
Last week's Weigh-in: 189.8 lbs
This week's Weigh-in: 187.8 lbs
Pounds Gained/Lost this week: -2.0 lbs
Pounds Gained/Lost total: -2.2 lbs
Goal weight (175 lbs): 12.8 lbs to go

Man, going from 250 to 190 was so much easier than 190 to 175...I think I'm experiencing that 'rut' J-Cart is talking about. I definately need a change of routine. I mean, I can increase my cardio all I want, but I feel like utter garbage after...when do the endorphines that make you feel good kick in!??!!

This weekend is going to be hard to stick to the diet. It's my daughters Holy Communion party and I'm Italian...now anyone who's seen The Godfather 2 knows what to expect..."Can-o-peas" my ass, that's chopped liver on a Ritz Cracker! The plan for this week it to hit the cardio hard. We might not get to play hoops this week, so I'm probably going to do a 40 minute walk on a 5-7.5 incline on Tues/Thurs. Wednesday will be 40 mins on the stepper, 20 on the eliptical and 85 crunches. Friday is my usual 5K run.

FWIW, I did 3 pullups yesterday at the gym for fun. I stopped because I didn't want to get too ripped.

Nice work everyone on thier routines...keep it up!

You are under valuing the awesomeness of pull ups. Start them now and everything will come together. Who cares if you can bench 315lbs if you can't even do 15 pull ups?

Not to be a dick, but who cares if you can do 15 pull ups and can't bench 315? :P

This weekend is going to be hard to stick to the diet. It's my daughters Holy Communion party and I'm Italian...now anyone who's seen The Godfather 2 knows what to expect..."Can-o-peas" my ass, that's chopped liver on a Ritz Cracker! The plan for this week it to hit the cardio hard. We might not get to play hoops this week, so I'm probably going to do a 40 minute walk on a 5-7.5 incline on Tues/Thurs. Wednesday will be 40 mins on the stepper, 20 on the eliptical and 85 crunches. Friday is my usual 5K run.

Oh jeez, good luck keeping under 188 after this weekend Just enjoy yourself though, don't focus on all the calories coming in

Originally Posted by j-cart It is more of a self measurement tool than anything. With practice, it really is not that hard. I thought 20 pull ups was way out of my league 2 years ago, now I can do 30+ with ease. All the movements are body weight, so if someone get hurts doing this, then they are overweight with poor joints or injury prone and need to seriously get a physical. Prove yourself wrong. It can be done.

Oh... I don't think doing a lot of pull-ups would lead to injury. I think that racing to do an arbitrary amount of all that stuff in under 5 minutes is what could get you hurt. As long as your form is good you should be OK but when I rush I tend to lose good form.

Originally Posted by Number83 Man, going from 250 to 190 was so much easier than 190 to 175...

+100000 to this. You are still making progress though as far as the weight loss goes so you are on the right track. If you are serious about losing that extra bit of weight (and I know you are) I definitely recommend trying Insanity - you don't have to stick to their ridiculous schedule but if you do a full workout every other day I promise you will see really good results. It is tough but it works.

I'm "stuck" at 180 right now. I'm not sure how to lose those last 5 lbs. I do a regular insanity workout + an insanity ab workout + 20 minutes of weights (mostly curls and traps/shoulders because I don't think insanity hits that enough) + 25 minutes on the elliptical. I do this 4 times a week.

I think I need to attack my diet somehow in order to get where I want to be. I definitely have room for improvement there but I don't subscribe to torturing myself with an unsustainable diet to get down to 175 for a few weeks and inevitably go off the rails. I have a VERY hard time between the hours of 4 p.m. and 7 p.m. I tend to eat some pretzels or a few granola bars to curb my appetite. From the morning until around that time I eat great - egg whites + slice of ham + cup of fruit for breakfast and a ham sandwich with LT and a small bag of BBQ Baked Lays for lunch. Any suggestions on some afternoon snacks that won't kill my day? No nuts - I can't control myself with those.

If you need something crunchy you could always peel/cut some carrots to snack on, broccoli works, or peppers. Otherwise Hummus and pita ships, peas, or things along those lines would work.