E46 BMW Social Directory E46 FAQ 3-Series Discussion Forums BMW Photo Gallery BMW 3-Series Technical Information E46 Fanatics - The Ultimate BMW Resource BMW Vendors General E46 Forum The Tire Rack's Tire Wheel Forum Forced Induction Forum The Off-Topic The E46 BMW Showroom For Sale, For Trade or Wanting to Buy

Welcome to the E46Fanatics forums. E46Fanatics is the premiere website for BMW 3 series owners around the world with interactive forums, a geographical enthusiast directory, photo galleries, and technical information for BMW enthusiasts.

You are currently viewing our boards as a guest which gives you limited access to view most discussions and access our other features. By joining our free community you will have access to post topics, communicate privately with other members (PM), respond to polls, upload content and access many other special features. Registration is fast, simple and absolutely free so please, join our community today!

If you have any problems with the registration process or your account login, please contact contact us.

Go Back   E46Fanatics > Everything Else > The Off-Topic > Health & Fitness

Health & Fitness
Discuss any topics related to heath and fitness here.

Reply
 
Thread Tools Search this Thread Rate Thread Display Modes
Old 04-24-2013, 12:55 AM   #1
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Thumbs Up bmwTuner1 progress thread

This is week one of my "yolk" training, and with dabears' encouragement I decided to start up a progress thread

I have taken kinesiology classes in the past so I do have some understanding for proper lifting techniques but can definitely use help organizing a workout plan. I know that exercising is is half the battle so ill also be transitioning into the Paleo diet (ill try to post pics and descriptions also)

I'm 5'11" @ 185lbs and going on 26 in a couple weeks

Anyway, here are my fatty pictures...



__________________
Photobucket

Last edited by bmwTuner1; 04-24-2013 at 01:03 AM.
bmwTuner1 is offline   Reply With Quote
Old 04-24-2013, 01:26 AM   #2
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
yesterday - went for a 5 mi jog
today - dumbbell press (flat) 3 sets x 15 reps x 40lbs
dumbbell press (incline) 4 sets x 8 reps x 40lbs
abs w/ 10lbs medicine ball 4 sets x 16 reps
triceps 30lbs resistance cord 6 sets x 15 reps

breakfast (didnt take pics) - chicken with avocado

Lunch- chicken salad w/ avocado, carrots, tomato, blue cheese, egg, corn, and a tiny bit of vinaigrette.



Dinner - steak and letuce, tomato, and onion w/ a bit of lime.

__________________
Photobucket
bmwTuner1 is offline   Reply With Quote
Old 04-24-2013, 09:09 AM   #3
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
If we can get you doing barbell squats, deadlifts, presses etc. and you continue to eat meals like that this will be an exciting thread!
__________________
dabears is offline   Reply With Quote
Old 04-24-2013, 10:18 AM   #4
MpoweredM
Wants to be Orange
 
MpoweredM's Avatar
 
Join Date: Sep 2004
Location: Washington DC
Posts: 13,302
My Ride: 1098S; RR Sport; CRZ
look forward to seeing good progress!
__________________

Santa Hats thanks to Scott!
Click for pics of my bikes
Click for pics of my old 335
Click for pics of my old S4 avant
Click for pics of my old M3


Quote:
Originally Posted by v8 5 View Post
Constatine would of thrown his dildo at the kidnapper and proceed to cry in his closet after said kidnapper escaped.
MpoweredM is offline   Reply With Quote
Old 04-25-2013, 02:45 AM   #5
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Thanks guys

I'm a little late posting this for today but here it is.

Bicep curls- 6 sets of 6 reps w/ 45lbs
Back - 4 sets of 8 reps w/ 10lbs medicine ball
Shoulder lifts - 4 sets of 6 reps w/ 10 lbs (I know, but I haven't lifted in a while)

Meals:

Late breakfast: omelette w/ feta cheese, spinach, and tomatoes. Black coffee

Snacks: mini carrots & water

Dinner: baked salmon w/ mixed veggies, asparagus, mashed potatoes, 1 pcs of bread. Slice of strawberry cheesecake. Water

(I cheated today a little by eating the mashed potatoes/bread/cheesecake but I limited the quantities of each one drastically. My dad cooked my family dinner for my moms bday so I couldn't say no)
__________________
Photobucket

Last edited by bmwTuner1; 04-25-2013 at 02:50 AM.
bmwTuner1 is offline   Reply With Quote
Old 04-25-2013, 11:14 AM   #6
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
Portion control is the name of the game, good job on limiting yourself.

What is "back".

I can tell already you are really going to have to trust us, and leave your comfort zone in the gym completely.

Do you have a squat / power rack in your gym? You need to be doing a routine that includes squats / deadlifts / over head press / bench press at a minimum.
__________________
dabears is offline   Reply With Quote
Old 04-25-2013, 12:26 PM   #7
bgsmith
Registered User
 
bgsmith's Avatar
 
Join Date: Jul 2004
Location: Boston, MA
Posts: 1,165
My Ride: No longer an e46
Send a message via AIM to bgsmith
Yes you need to get some barbell work in there (the exercises dabears mentioned). As I mentioned in another thread the last time I was seriously lifting was a few years ago and I strictly would do dumbell bench press, could never touch 225 lbs on a barbell. Since I've gotten myself back into the gym recently, I have been strictly doing barbell presses and now I am doing sets of 225.

Just start off light with some of the more tricky barbell exercises and be patient as the gains will come.
__________________
2006 TRD Sport 4x4, Wheels - 17x8 Pro Comp Series 52 Rock Crawlers

Last edited by bgsmith; 04-25-2013 at 12:27 PM.
bgsmith is offline   Reply With Quote
Old 05-01-2013, 10:50 AM   #8
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Last week got a little crazy for me and I was sore as s since it was my first week so I took the weekend off but of course kept eating Paleo.

The workouts I did last week were strictly at home since I didn't have a gym membership yet but I finally got one yesterday! I'm not sure if this is going to work out but I got a membership at Planet Fitness since there's one right down the street from my house and my brother (workout buddy) already has a membership there. We'll see how it goes.

Quote:
Originally Posted by dabears View Post
Portion control is the name of the game, good job on limiting yourself.

What is "back".

I can tell already you are really going to have to trust us, and leave your comfort zone in the gym completely.

Do you have a squat / power rack in your gym? You need to be doing a routine that includes squats / deadlifts / over head press / bench press at a minimum.

Sorry, I was referring to back extensions. Didn't have access to the power rack last week but now I do!

My workouts from yesterday-

Curl 50lbs - 4 sets of 6
Shoulder shrugs 35lbs - 4 sets of 6
Seated row 50lbs - 4 sets of 6
Back extensions w/25lbs - 3 sets of 15
Lateral pull down 130lbs - 4 sets of 6
5 mile run afterwards with my dogs
__________________
Photobucket
bmwTuner1 is offline   Reply With Quote
Old 05-01-2013, 10:52 AM   #9
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Quote:
Originally Posted by bgsmith View Post
Yes you need to get some barbell work in there (the exercises dabears mentioned). As I mentioned in another thread the last time I was seriously lifting was a few years ago and I strictly would do dumbell bench press, could never touch 225 lbs on a barbell. Since I've gotten myself back into the gym recently, I have been strictly doing barbell presses and now I am doing sets of 225.

Just start off light with some of the more tricky barbell exercises and be patient as the gains will come.
Do you do barbell presses every other day? What does your routine look like?
__________________
Photobucket
bmwTuner1 is offline   Reply With Quote
Old 05-01-2013, 10:57 AM   #10
bgsmith
Registered User
 
bgsmith's Avatar
 
Join Date: Jul 2004
Location: Boston, MA
Posts: 1,165
My Ride: No longer an e46
Send a message via AIM to bgsmith
Quote:
Originally Posted by bmwTuner1 View Post
Do you do barbell presses every other day? What does your routine look like?
Check out my progress thread, I have my exercises in there. I am doing a 4 day rotation.

Chest
Back
Shoulders
Legs

You need to develop more of a routine, seems like you are just going to the gym and doing random exercises.
__________________
2006 TRD Sport 4x4, Wheels - 17x8 Pro Comp Series 52 Rock Crawlers

Last edited by bgsmith; 05-01-2013 at 01:33 PM.
bgsmith is offline   Reply With Quote
Old 05-02-2013, 02:38 AM   #11
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Good tip bgsmith. I followed your suggestion, came across this on dabears' page http://www.muscleandstrength.com/wor...g-program.html and came up with this workout for today. still doing it from home since my new gym SUCKS! I should've known better. Oh we'll, live and learn.

Chest/tricep
Dumbbell press 40lbs - 4 sets of 8 reps
Incline dumbbell press 40lbs - 4 sets of 8
Decline dumbbell press 40lbs - 4 sets of 8 reps
Dumbbell flys 20lbs - 4 sets of 8
Dumbbell pullover 40lbs - 4 sets of 8
And some triceps extensions - I was going to try and do a full workout but was so beat that I only ended up doing 2 sets of 15
__________________
Photobucket
bmwTuner1 is offline   Reply With Quote
Old 05-02-2013, 09:41 AM   #12
dabears
Registered User
 
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 223
My Ride: 2003 BMW M3
just to assist you when you are planning workouts... here is what I think order of importance should be for exercise choice in a week

squats = deadlifts = bench press = overhead press.

ensure you have those in your routine, week in... week out.

everything else, add as you please. They are accessories, not essential.. especially in the beginning.

Bodyweight exercises (chinups, pullups, dips, pushups etc.) are superior to alternatives. Chinups for biceps, pushups for triceps, dips for shoulders are much better than their ez bar / dumbbell equivalents like curls. Pullups are better than lat pulldowns.

Compound accessory exercises are superior to isolation exercises. Romanian deadlifts for hamstrings are superior to lying leg curls. Barbell rows or t-bar rows are superior to one arm dumbbell rows etc...

Could you find another gym? Or can you do the above at planet fitness (squat/deadlift/bench/overhead press). They are essential to progress in my opinion.
__________________
dabears is offline   Reply With Quote
Old 05-05-2013, 12:14 AM   #13
3bananas
Registered User
 
Join Date: Aug 2010
Location: NYC/LI
Posts: 570
My Ride: 1998 328is
Quote:
Originally Posted by dabears View Post
squats = deadlifts = bench press = overhead press

Compound accessory exercises are superior to isolation exercises.
.
This.

Isolation exercises are largely unnecessary (unless you're training competitively... ) I like to keep my workouts about 60min 3x a week. But if you've got a few hours to kill in the gym, by all means...
__________________

________________________

Last edited by 3bananas; 05-05-2013 at 10:19 AM.
3bananas is offline   Reply With Quote
Old 07-18-2013, 11:24 AM   #14
3bananas
Registered User
 
Join Date: Aug 2010
Location: NYC/LI
Posts: 570
My Ride: 1998 328is
Re: bmwTuner1 progress thread

Update?

Sent from Bimmerapp
__________________

________________________
3bananas is offline   Reply With Quote
Old 07-24-2013, 01:19 AM   #15
bmwTuner1
Registered User
 
Join Date: Nov 2007
Location: LA, CA
Posts: 1,231
My Ride: Bmw, 330ci
Thanks for the follow up. I've been doing really well with the Paleo but came across some things that needed attention and haven't worked out in a month . Getting back on the pony this week. Ill be going to Golds gym with my buddy to try it out.
__________________
Photobucket

Last edited by bmwTuner1; 07-24-2013 at 01:20 AM.
bmwTuner1 is offline   Reply With Quote
Reply

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes Rate This Thread
Rate This Thread:

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Censor is ON





All times are GMT -5. The time now is 08:06 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.
(c) 1999 - 2011 performanceIX Inc - privacy policy - terms of use