Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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rando14 said:
That looks really good! Depending on how you feel you might like to add another shoulder exercise.

Since you're doing HIIT, are you cutting? For spring break, or perhaps the missus? ;)
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For police interviews and for my own appearance. I've got a really, really, good set of muscle right now. If I drop about 20lbs or even 15 I'll look pretty damn good. Always a bonus of being able to go in the summer without a shirt on. Plus I've read that HIIT can increase HGH, so yeah, there's that too. ;)

I do really heavy press, so I may or may not do more shoulder work, but the incline bench on Mondays is pretty much assistance work for press too. Oh, and I should have added barbell shrugs to that. It slipped my mind.

Petrie said:
Well, 2 weeks away from the gym didn't hurt as much as I thought. failed on my 5th rep of my 3rd set on squats, but outside of that everything seems right on track. This makes me very happy. Bring on the new year!
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See, that wasn't so bad!
 
Alienshogun said:
You're right, I think I just put them in there out of habit more than anything.

Here's the new revised one.

Moved bench day 2 to tricep day, removed wide grip rows and added front squats and removed front raises and replaced with face pulls.

Added HIIT to Tues, Thurs and Sat (mornings, fasted).

How's this look?


Monday
Bench
Squat

Assistance incline bench

Tuesday
HIIT
Back (front squat, pendlay rows, pullups, cable rows, cable pulldowns, DB bent over row, reverse flys).

Wednesday
Bench
Triceps LTE (lying tricep extension )
Assistance - Dips, reverse pushdown

Thursday
HIIT

Friday
Deadlift
Assistance -Biceps (close/wide and hammer)

Saturday
HIIT
Press
Assistance -Lateral raises, facepulls
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So what is the goal of this program?

Without knowing you, (although I read your posts) your bench is higher than your squat, however you got an accessory work for the bench and you're benching twice a week. You're only pressing once a week too. Depending on how advanced your lifts are, you get away with squatting twice a week and benching/pressing twice.

You're doing HITT thrice a week. What's your experience with HITT? Chances are doing 3 time a week and before and during a deadlift day is a good recipe for driving your dick into the dirt.

You have a good amount of assistance work. The question is why do you need it? The back work, if I'm reading this right, is a whole bunch of things.
 
Mr.City said:
So what is the goal of this program?

Without knowing you, (although I read your posts) your bench is higher than your squat, however you got an accessory work for the bench and you're benching twice a week. You're only pressing once a week too. Depending on how advanced your lifts are, you get away with squatting twice a week and benching/pressing twice.

You're doing HITT thrice a week. What's your experience with HITT? Chances are doing 3 time a week and before and during a deadlift day is a good recipe for driving your dick into the dirt.

You have a good amount of assistance work. The question is why do you need it? The back work, if I'm reading this right, is a whole bunch of things.
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The excessive back work is to counteract all the pushing work (I know it's probably too much, but I don't wanna end up with my shoulders pointing forward!). All the benching is because, well I like benching. ;)

I don't care of my lifts are lopsided, I'm not neglecting squats/deads I'm just not focusing on them.

My main goal is to get my bench to 455 this year. I'm already doing 320 3x5. My deadlift is progressing nicely and I should be DLing over 500 in a month or two, and squats are "ok." At this point.

My press 1rm is also 245 and probably better by now and I have incline bench to assist with it.

The HIIT like I said before is for more cardio training which I'm going to need for my job (at least initially) and there's going to be no way around keeping them away from something involving legs. Also I did HIIT in the Army. And I did a few month back last spring before I went to Texas for an interview, so it's not something new to me.


This list is actually toned down quite a bit from what I was doing. I've systematically been removing shit that I think isn't needed. Oh, and the second bench day is there because I had stalled before without it.

Jason's Ultimatum said:
I find women with tattoo trashy and low class, but whatever floats your boat.
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Sometimes trashy is A.O.K. ;)
 
SeanR1221 said:
Yeah, I just spent the past hour reading some of the debates.

My old 3 day split didn't look half bad either. I think it was...

Day 1 (chest/triceps)
- Chest press
- Skull crushers
- DB flys
- Dips
- Cable cross-overs
- Tricep pull downs

Day 2 (rest)

Day 3 (Back/biceps)
- Lateral pull down
- DB curl
- Dead Lifts
- Preacher Curls
- Bent over rows
- Back extensions

Day 4 (rest)

Day 5 (shoulders/Legs)
- Squats
- DB shoulder press
- Calf raises
- Shrugs
- Leg Curls
- Shoulder lifts

Day 6/7 (rest)
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Just browsing the thread looking for some ideas. For a split like this, how many sets/reps would you do for these exercises, roughly?

Also, what are the benefits/drawbacks of going from four times per week to three times per week (adding a cardio day, instead)? I'm planning to cut.
 
There's a 35lb kettlebell at my gym, and I think the weight is ok to do some kettlebell routines.

I found this link that lets you click on each bodypart and has a list of different exercises for that bodypart, but are there any others you're aware of that has a nice list?

http://www.bodybuilding.com/fun/kettlebells.htm

Or do you guys think the link above will suffice?

EDIT-Turkish get-ups look hard.
 
Jason's Ultimatum said:
There's a 35lb kettlebell at my gym, and I think the weight is ok to do some kettlebell routines.

I found this link that lets you click on each bodypart and has a list of different exercises for that bodypart, but are there any others you're aware of that has a nice list?

http://www.bodybuilding.com/fun/kettlebells.htm

Or do you guys think the link above will suffice?

EDIT-Turkish get-ups look hard.
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I did those when I was working out with my brother-in-law. FUCK THAT WORKOUT.
 
So, the other day I was more or less kidding with Cooter when I said I could do 225 3x3 standing press. Today I decided to put my shoulders where my mouth is, and I did it. ;)

Oh, and 315 barbell shrugs with no straps makes me feel like a man.

Also, did my good deed for the day. Some guy was doing deadlifts with the worst form imaginable so I helped him out.

Both things made for a good gym time.
 
iamshadowlark said:
Without even bothering to say hello huh?
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you're trying to debate a gimmick account brah


here's part of the free weight section at 9am

JgkqY.png


was like that the entire time I worked out. guess the new years rush ended early at my gym.
 
kylej said:
you're trying to debate a gimmick account brah


here's part of the free weight section at 9am

JgkqY.png


was like that the entire time I worked out. guess the new years rush ended early at my gym.
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Resolutions don't count on the weekend dude.

Also, Jason was being serious.
 
Alienshogun said:
So, the other day I was more or less kidding with Cooter when I said I could do 225 3x3 standing press. Today I decided to put my shoulders where my mouth is, and I did it. ;)

Oh, and 315 barbell shrugs with no straps makes me feel like a man.

Also, did my good deed for the day. Some guy was doing deadlifts with the worst form imaginable so I helped him out.

Both things made for a good gym time.
Click to expand...
Good shit on all accounts.
 
Tried out my new belt and Tommy Kono knee sleeves today, both from Christmas.

Even after spending a day working in the belt, it's still incredibly stiff--will take a while to work it in. Couldn't get it to the notch I wanted but squats still went well.

My left knee has been consistently achey, preventing me from doing my squat accessory work (5x10), so I got the knee sleeves to keep em warm, and goddamn, they do a good job. Sweat just seeps out of them. Hard to get on, pulled off many a leg hair.

Between wearing boxer briefs (which pull/irritate the hair on my upper legs when I work out) and the knee wraps, I might as well just shave my legs.
 
CaptYamato said:
Good shit on all accounts.
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Thanks man!

Anton Sugar said:
Tried out my new belt and Tommy Kono knee sleeves today, both from Christmas.

Even after spending a day working in the belt, it's still incredibly stiff--will take a while to work it in. Couldn't get it to the notch I wanted but squats still went well.

My left knee has been consistently achey, preventing me from doing my squat accessory work (5x10), so I got the knee sleeves to keep em warm, and goddamn, they do a good job. Sweat just seeps out of them. Hard to get on, pulled off many a leg hair.

Between wearing boxer briefs (which pull/irritate the hair on my upper legs when I work out) and the knee wraps, I might as well just shave my legs.
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I spent a week rolling mine back and forth and pinning it rolled one direction under an 85 lb dumbbell then the next morning rolling it the other way, pinning it again. After that week it was managable. Any chance you could try that?

Also, do knee sleeves just keep the knee warm? I see people with wraps/sleeves on all the time and have no clue what they are for.

Also, I go sans underwear to the gym. I just wear my gym shorts or gym pants, just like working out that way much better.
 
I don't like flopping around so I go with boxer briefs. Hanes is cheap and stretches well. Plus I've ripped the crotch squatting before. They were loose, just got caught riding high on leg I think.
 
If anyone cares, I've been reading a very interesting book called Brain Rules. The first chapter is dedicated to some surprising, and tremendous effects that exercise has on the mind. Aerobic exercise for 30 minutes, twice a week, cuts your risk of Alzheimer's by 60 percent, for example. There's also a heavy link to depression and inactivity (that shows that inactivity can be a cause, not just an effect).

Apparently you just straight up focus better, remember more, and are sharper overall if you are active. There are measurable benefits to simply fidgeting while sitting instead of not moving at all. It's not so much that the more miles you run the smarter you will be, but that being sedentary can drastically cramp your ability to think. The interesting part is that it doesn't have as much to do with being 'fit' as it does with the actual process of exercising. Pretty good motivation to exercise if you're not enough of a slob to be ashamed of the way you look, or if you're too far gone to put enough effort into changing it. The mental benefits are almost instant.
 
Alienshogun said:
So, the other day I was more or less kidding with Cooter when I said I could do 225 3x3 standing press. Today I decided to put my shoulders where my mouth is, and I did it. ;)

Oh, and 315 barbell shrugs with no straps makes me feel like a man.

Also, did my good deed for the day. Some guy was doing deadlifts with the worst form imaginable so I helped him out.

Both things made for a good gym time.
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Badass!

So I'm about ready to change up my routine. I've been doing my current routine for a little over a year.

Monday (traps/delts)

-Standing press (10,8,6,4)
-Front raises supersetted with shrugs (FR, 12,10,8,6)(lightweight shrugs 4x20)
-Side raises/heavy shrugs (SR 12,10,8,6)(Shrugs 10,10,10,10)
-Rear delts (12,10,8,6)

Tuesday (Legs)

-Squat 5x5
-Leg Press 15,12,10,8,6

Wed (Chest/back)

-Rotate BB bench & DB bench every other week. (10,8,6,4)
-Weighted pull ups supersetted with Incline BB or DB which is also rotated (PU 12,10,10,8,6)(Incline 10,8,6,4)
-I have a number of other back exercises I superset with either incline, flat, or decline flys. All 10,8,6,4
-Finish with another back solo 10,8,6,4

Thur
Deadlift 5x5
& Racketball

Friday (off)

Sat (Arms)

2 or 3 supersets of all the good ones, BB curls, dips, GCBP, chins, 7's, incline DBs. All 10,8,6,4

Sunday (off)
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First thing I'm changing is DLing 2 days after legs. I need to space it out. I think I'm going to switch some muscle pairings too.

Monday (Chest/Bi)

Tuesday (Legs)

Wed (Back/Traps)

Thurs (Delts/Tris)

Friday (off)

Sat DL/Calves? I don't know what to do with DLs.

Sunday (off)
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I did 5x5 for a good 2 years and liked it. I might go back to that or go with something like 8,7,6,5,4 Not sure yet. Any suggestions?

EDIT: I should mention that I do body weight pull ups throughout the week. Probably about 150-200 a week.
 
Alienshogun said:
So, the other day I was more or less kidding with Cooter when I said I could do 225 3x3 standing press. Today I decided to put my shoulders where my mouth is, and I did it. ;)
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How often do you find yourself doing that (lying, or kidding, about what you can lift, I mean)?

I guess it's great you went and actually lifted it, like you said.
 
cuevas said:
Even more what the hell.
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lmao
Goin commando at the gym in the shorts I wear is just asking to be raped
But I don't go to the gym anymore, except to deadlift twice a week so it's not a problem

Harry Potter said:
Anyone?
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I would say yes. Gets the surplus in, which then gets replenished when you take it twice a day or whatever. But once you load, I don't think you have to do it again. Also don't forget to cycle it :P
 
deadbeef said:
How often do you find yourself doing that (lying, or kidding, about what you can lift, I mean)?

I guess it's great you went and actually lifted it, like you said.
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That was the first time to be honest, and it was a side comment on what I figured I could do. We were talking about my press and he said something along the line of "I've never seen anyone do 225." To which I replied, something along the lines of "I can do 225 3x3."

I figured at the time I could do it, especially since I was already doing 205 3x5 and 245 as a 1 rep max.

Don't start thinking everything I post is BS, because it's not. ;)


Edit: Here's the original exchange.

http://www.neogaf.com/forum/showpost.php?p=33922583&postcount=9173

Cooter said:
Badass!
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Thanks!
 
So I tweaked/strained/injured my left hip-flexor about a month ago doing squats. I've avoided them since. The day-to-day pain and discomfort has gone completely away so I tried again today, but even with only the bar it flared up pushing out of the bottom of my squat. Oddly, I don't experience that with bodyweight squats.

Anyway, I'm thinking I should probably take at least another 2 weeks off. Better safe than sorry, I want it to fully heal. Any good squat substitutes I can do? Also, should I try icing every night and taking Advil daily to help reduce the inflammation and hopefully heal it quicker?
 
Mr.City said:
It sounds like an issue of form rather injury.
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Could be an injury due to form or overloading as well.


404Ender said:
So I tweaked/strained/injured my left hip-flexor about a month ago doing squats. I've avoided them since. The day-to-day pain and discomfort has gone completely away so I tried again today, but even with only the bar it flared up pushing out of the bottom of my squat. Oddly, I don't experience that with bodyweight squats.

Anyway, I'm thinking I should probably take at least another 2 weeks off. Better safe than sorry, I want it to fully heal. Any good squat substitutes I can do? Also, should I try icing every night and taking Advil daily to help reduce the inflammation and hopefully heal it quicker?
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Have you seen a medical professional?

Have you had anyone critique your form? The squat should be mostly in the hips, ass, lower back, and outside quads (from how I feel them).

Any chance you could record yourself doing them? Have you watched any form videos?

Did you go too heavy too fast? What was the last weight you did that DIDN'T hurt?
 
Alienshogun said:
I spent a week rolling mine back and forth and pinning it rolled one direction under an 85 lb dumbbell then the next morning rolling it the other way, pinning it again. After that week it was managable. Any chance you could try that?
Click to expand...

Yup, that's exactly what I'm gonna try, thanks.

Also, do knee sleeves just keep the knee warm? I see people with wraps/sleeves on all the time and have no clue what they are for.

Also, I go sans underwear to the gym. I just wear my gym shorts or gym pants, just like working out that way much better.
Click to expand...

Sleeves are primarily there to keep the knee warm. Knee WRAPS, however, are considered "gear" and structurally give you more "rebound" out of the bottom of a squat.

Sans underwear...my new project for next week.
 
Anton Sugar said:
Yup, that's exactly what I'm gonna try, thanks.



Sleeves are primarily there to keep the knee warm. Knee WRAPS, however, are considered "gear" and structurally give you more "rebound" out of the bottom of a squat.

Sans underwear...my new project for next week.
Click to expand...

No problem, and thanks for the clarification.
 
I wear a sleeve on my arm to play basketball whenever I fuck my elbow up, which seems to be happening more and more...

--

I remember in a posted video, someone did something to their triceps where it meets the elbow to make it more flexible? Anyone know what I'm talking about?
 
Mr.City said:
It sounds like an issue of form rather injury.
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What makes you say that? If it were form, why would it not bother me up until this point, and then suddenly change?

Alienshogun said:
Could be an injury due to form or overloading as well.

Have you seen a medical professional?

Have you had anyone critique your form? The squat should be mostly in the hips, ass, lower back, and outside quads (from how I feel them).

Any chance you could record yourself doing them? Have you watched any form videos?

Did you go too heavy too fast? What was the last weight you did that DIDN'T hurt?
Click to expand...

Haven't seen a doctor. My dad is a surgeon and my mom a nurse, so I normally wait a bit to see if it might clear up on its own, then talk to them. They both advised me to just rest, ice it if needed, and take Advil. If it's still lingering in a couple more weeks, time to see a doctor.

I've watched videos and I have my training partner keep a close eye on my form. Granted, he's the same level of lifter as me, so he's no expert. I tweaked it doing a set of 225, which was a PR for my work sets. I had previously had to deload at 215 and I worked my way back up. I only felt the soreness the next day, not acutely or anything during the actual lift.

I definitely want to record all of my lifts sometime soon to have you guys critique. For squats right now, though, as I said I can't even do a set with just the bar without feeling my hip flexor flare up so I don't think a video would be helpful. Is the hip-flexor not considered part of the hips? You list off those body parts for the squat as if my injury doesn't seem consistent with what a squat should be hitting/working/affecting.

To answer your final question, no I don't think it was too heavy too fast, and I don't think it was cause primarily by a major form issue. It is possible that on that particular set I compromised my form for one reason or another and that caused the injury, though.
 
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