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[Rur0ni]

I just weighed in at a PR 184.6lbs. It's been a long time coming as it took me over 5 months to gain ~25lbs.

Next stop: 195.

I made roughly the same gains when I started originally. 160 to 185ish, in 5 months. 6'3 by the way. Now I'm 165 since I've started back, but not consuming as much, and not too far off strength wise from where I was before.

Stats as of today (3x5RM):

Squat: 250
Deadlift: 320
Bench: 165
Press: 115

 

[sixteen-bit]

Heh, I love this article
http://www.cnn.com/2011/10/14/health/video-gamers-bodybuilders-fitocracy/index.html?hpt=hp_abar

 

[Brolic Gaoler]

Heh, I love this article
http://www.cnn.com/2011/10/14/health/video-gamers-bodybuilders-fitocracy/index.html?hpt=hp_abar

Probably a lot of truth in that.

 

[Gvaz]

Hey all, you guys are using Fitocracy and you're in the Neogaf group I made ages ago right?

I noticed we have 42 members now, I updated the main icon

 

[Munin]

So...after half a year in the gym and always wondering why my stats were always so low relative to others I just realized that when measuring your lifts you are apparently supposed to include the weight of the bar, which seems to be 45lb in most cases? That would make my bench press 140 and not 95lbs, which suddenly seems a lot more decent.

But how do you measure these smaller barbells? Add small arbitrary amount or just completely ignore it for anything that's not done with a full big bar?

 

[Brolic Gaoler]

So...after half a year in the gym and always wondering why my stats were always so low relative to others I just realized that when measuring your lifts you are apparently supposed to include the weight of the bar, which seems to be 45lb in most cases? That would make my bench press 140 and not 95lbs, which suddenly seems a lot more decent.

But how do you measure these smaller barbells? Add small arbitrary amount or just completely ignore it for anything that's not done with a full big bar?

Wow, either you edited, or I read that completely wrong.

 

[Munin]

Yeah I was not sure how to clarify. E.g. in my gym there are the "big" bars in the squat rack and for bench presses, then curling bars (EZ bars?) that seem a bit smaller, then a bunch of light , small barbells.

How the hell am I supposed to know the weight for all of these? And for anything with dumbbells, you just count the weight on one of them, not combined right?

Sorry if this seems dumb.

 

[Brolic Gaoler]

Yeah I was not sure how to clarify. E.g. in my gym there are the "big" bars in the squat rack and for bench presses, then curling bars (EZ bars?) that seem a bit smaller, then a bunch of light , small barbells.

How the hell am I supposed to know the weight for all of these? And for anything with dumbbells, you just count the weight on one of them, not combined right?

Sorry if this seems dumb.

You DID originally say dumbbells before you edit right?

Also, ask the staff in the gym. They should know.

Yes, dumbbells the weight total is the number on the side.

 

[Gvaz]

usually the small barbells is for stuff like behind the head exercises and those generally have the weight listed on them. Much like the preset dumbbells do, that's the weight you go by. Olympic bars are like....45lbs, they're rather long. The shorter ones I take like 10 pounds off. The real short ones are like I said earlier.

When you're logging your progress for dumbbells, just count the reps/sets for one arm along with the weight for one arm, not both.

 

[Draft]

Practically every 6-ish foot barbell in the gym weighs 45 lbs. There are 6-ish foot barbells that don't weigh 45 lbs, but they are not in most gyms.

The shorter, wavy bar (EZ CURL) usually weight between 20-25 pounds. I don't think there's as much discipline in their manufacture.

 

[J Tourettes]

Hey all, you guys are using Fitocracy and you're in the Neogaf group I made ages ago right?

I noticed we have 42 members now, I updated the main icon

Cool. A lot of invites were given out in this thread and the group was pimped out as well. Maybe we could get a challenge going...

 

[parrotbeak]

One gym I go to sometimes replaced all the old bars with brand new bars that looked like standard bars. Last time I was there a guy asked an employee how much they weighed because he was lifting more than usual. Apparently they are 35 lbs. But they weren't the typical women olympic bars, which usually have a thinner grip. I told different people about this and no one has heard of a 35 lb bar that otherwise looked like a standard bar.

But anyway, unless told otherwise I assume 45.

 

[MjFrancis]

My home set has a 42 pound Olympic bar. I don't know why Hampton thought it was necessary to take those last few pounds off the bar. Maybe they figured the collars on the end add up to 45 total pounds or something like that.

 

[MrToughPants]

Got 145kg/319 x 20 full squats tonight after a 5x5 warm up and followed with 3 sets of 5 after. My legs were still shaky after squats so I said fuck it and stopped my workout which was biceps!

 

[ItAintEasyBeinCheesy]

BAWS

 

[ezrarh]

You fit your username pretty well with those kinda legs.

 

[JORMBO]

I want to lose 10lbs I picked up from my boring desk job. It's kind of on my stomach and sides. I hate gyms and running. If I just go for a 5 mile walk 4-5 times a week and eat a bit better will that help me burn it off at a decent pace? I don't eat horribly now, but I do have a few sodas a week and maybe a dinner that isn't ideal here and there.

I have a gym at my apartment place I can use for cardio, but I'd rather just walk at a decent pace if it works, even if it takes longer. The dog agrees with me

 

[snoopen]

cut out the soda/shit, jog/run instead of walk and it will be much faster to lose the weight.

 

[travisbickle]

I do a upper/lower body split routine, similar to the one in the OP, devised by a friend of mine.

I'm going 4 times a week, lower Mon/Wed, upper Tues/Thurs, because I was advised by my friend to do this but also because my gym is at work and I don't work Fridays or weekends.

The reason I'm going is to gain mass, and that has been happening with my routine. I'm a skinny guy so I know sleeping and eating are pivotal to putting on muscle, so I'm eating like a bastard and sleeping a lot, but is 4 days-a-week Mon-Thursday detrimental to my progress? Should I find a way to divide out three sessions over a week.

 

[Datwheezy]

I do a upper/lower body split routine, similar to the one in the OP, devised by a friend of mine.

I'm going 4 times a week, lower Mon/Wed, upper Tues/Thurs, because I was advised by my friend to do this but also because my gym is at work and I don't work Fridays or weekends.

The reason I'm going is to gain mass, and that has been happening with my routine. I'm a skinny guy so I know sleeping and eating are pivotal to putting on muscle, so I'm eating like a bastard and sleeping a lot, but is 4 days-a-week Mon-Thursday detrimental to my progress? Should I find a way to divide out three sessions over a week.

Mwf should be plenty of gym time if you are doing the proper lifts. Check out the OP for sample schedules

 

[fredrancour]

I want to lose 10lbs I picked up from my boring desk job. It's kind of on my stomach and sides. I hate gyms and running. If I just go for a 5 mile walk 4-5 times a week and eat a bit better will that help me burn it off at a decent pace? I don't eat horribly now, but I do have a few sodas a week and maybe a dinner that isn't ideal here and there.

I have a gym at my apartment place I can use for cardio, but I'd rather just walk at a decent pace if it works, even if it takes longer. The dog agrees with me

Cutting out the junk alone would probably be enough to make you lose the weight. The only time that walking is really worthwhile cardio is if a person physically can't run safely-i.e. so overweight that the impact would fuck up their joints. It does burn some calories, and if you're doing it to walk the dog then it certainly won't hurt, but you really should just suck it up and jog/run if you are ever doing a dedicated workout.

 

[travisbickle]

Mwf should be plenty of gym time if you are doing the proper lifts. Check out the OP for sample schedules

I can't get to the gym on Fridays. If the consensus is mon/wed/fri full body is better for muscle gain than Mon-Thurs split I'll work something out.

 

[maximum360]

what is this i dont even......

While I do understand wanting to look good, you can still achieve the 'slim muscular' physique with squats/deads/bench.

Honestly, don't even waste your brain cells on that video. Squats done the right way is a great way to develop quads and gluts. Most of the times it's recommended especially since quite a few guys tend to ignore most of their lower extremity anyway. The key is muscular balance. Most of my patients (I'm a physical therapist) tend to have fairly decent quad strength unless there is some specific injury but a significant amount have noticeable glut max. and glut med. weakness.

 

[JORMBO]

Cutting out the junk alone would probably be enough to make you lose the weight. The only time that walking is really worthwhile cardio is if a person physically can't run safely-i.e. so overweight that the impact would fuck up their joints. It does burn some calories, and if you're doing it to walk the dog then it certainly won't hurt, but you really should just suck it up and jog/run if you are ever doing a dedicated workout.

Yeah I guess I shouldn't half ass it. My metabolism used to be enough, but in my upper 20s it's starting to slow down a lot and the 8 to 12 hour days in the cubicle don't help.

Me and the dog ran 1.5 miles and walked 2 miles at a fast pace this morning. Should be a good start.

 

[kylej]

tried out seated bent-over rear delt raises today. What a weird feeling exercise.

 

[Datwheezy]

I can't get to the gym on Fridays. If the consensus is mon/wed/fri full body is better for muscle gain than Mon-Thurs split I'll work something out.

Sorry, completely missed the no friday part. I'd wait for one of the more experienced guys here to chime in on the subject, but I would imagine doing something like M/W/Th wouldnt be too bad depending on your routine

 

[Brolic Gaoler]

tried out seated bent-over rear delt raises today. What a weird feeling exercise.

I just take a knee on a bench and do it that way. I do one arm at a time though so I can focus on form.

 

[Fireblend]

Not a regular poster in this thread, but I've been going to the gym for the past month and a half or so, and discovered yesterday I lost 2Kgs. I guess it's not that impressive, but I was pretty happy about it. If I could hit ~80kgs by my next birthday in April (currently at 89) that'd be awesome.

 

[cuevas. PhD.]

I can't get to the gym on Fridays. If the consensus is mon/wed/fri full body is better for muscle gain than Mon-Thurs split I'll work something out.

Su/tu/th?

 

[Feep]

If so wear a GAF shirt

They just confirmed, absolutely no logos, even if you have permission.

= (

 

[Bealost]

Hand make one, they cant complain about a handmade shirt with an unknown logo on it.

 

[snoopen]

Super-setted some Olympic -> front squats today... Oh my god, so much pain, struggled to get onto the toilet seat.

 

[GoodMorning]

Maybe GAF-Fitness could give me some advice. So I just got back into lifting heavy after being away/traveling for 2 months and my lifts are great.. I've even gotten stronger in some areas, but I notice that the morning after I lift, I wake up with severe wrist/hand pains and they're usually swollen. This has never happened to me before.. the pain/swelling usually dies down by noon and I'll go lift in the evening. Should I be worried? I always thought my wrist strength was pretty good.. should I take a couple days off or keep lifting through it?

 

[J Tourettes]

Maybe GAF-Fitness could give me some advice. So I just got back into lifting heavy after being away/traveling for 2 months and my lifts are great.. I've even gotten stronger in some areas, but I notice that the morning after I lift, I wake up with severe wrist/hand pains and they're usually swollen. This has never happened to me before.. the pain/swelling usually dies down by noon and I'll go lift in the evening. Should I be worried? I always thought my wrist strength was pretty good.. should I take a couple days off or keep lifting through it?

Did you start with the same weights you left off two months ago?

 

[snoopen]

Sounds like a grip issue as well, make sure you aren't gripping too tightly or slacking wrist posture and having too much weight bending the wrists.

 

[GoodMorning]

Did you start with the same weights you left off two months ago?

Pretty much... I started lifting a little heavier just because we're trying to bulk and stuff, but I'm not one to rush and do some weight I know I can't do.

Sounds like a grip issue as well, make sure you aren't gripping too tightly or slacking wrist posture and having too much weight bending the wrists.

It's probably my grip (too tight). My friend says my wrists look straight and I don't really feel like I'm lifting too heavy... idk

if it's any help the pain/swelling is usually in the pinky/ring finger area and extends down to the wrist

 

[sebajuNujabes]

Maybe GAF-Fitness could give me some advice. So I just got back into lifting heavy after being away/traveling for 2 months and my lifts are great.. I've even gotten stronger in some areas, but I notice that the morning after I lift, I wake up with severe wrist/hand pains and they're usually swollen. This has never happened to me before.. the pain/swelling usually dies down by noon and I'll go lift in the evening. Should I be worried? I always thought my wrist strength was pretty good.. should I take a couple days off or keep lifting through it?

Rest until all pain and swelling is gone. It's pretty easy to strain the wrists and hands when lifting heavy. Do some wrist stretches and mobility work before and maybe lift a bit lighter. You're hands are probably thinking "Gotdamn this is heavy!", so easing into might help. If it continues, then high-tail it to the doctor.

Not a regular poster in this thread, but I've been going to the gym for the past month and a half or so, and discovered yesterday I lost 2Kgs. I guess it's not that impressive, but I was pretty happy about it. If I could hit ~80kgs by my next birthday in April (currently at 89) that'd be awesome.

That's awesome, man; just keep at it. I'd say, as long as you're consistent, you should be able to get there in no time. Rest well, eat right, and lift often. Good luck.

 

[Gvaz]

I'm trying to cut starting today but every time I try logging my info in order to cut....i always get really upset/frustrated and I hate doing it. I think I wouldn't mind if someone else did it for me but.... that's unreasonable since I live with roommates.

 

[GoodMorning]

Rest until all pain and swelling is gone. It's pretty easy to strain the wrists and hands when lifting heavy. Do some wrist stretches and mobility work before and maybe lift a bit lighter. You're hands are probably thinking "Gotdamn this is heavy!", so easing into might help. If it continues, then high-tail it to the doctor.

Yeah, that's what I'm going to do. I've already decided I'm not going tonight, we'll see how things feel tomorrow and I guess I'll scale the weights back a bit when I hit it again. Thanks for the advice guys!

 

[Lamel]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

 

[_Isaac]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

Make a friend.
I would probably be embarrassed though. Ha.

 

[Petrie]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

I hesitate to give advice to the guys bigger than me, even though on squats my form, and weight, destroys theirs typically. The scrawny kid inside me is still intimidated.

 

[balddemon]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

well i'm trying to figure out how to deadlift correctly now, and i go to the gym when there are guys there who know how to lift. i wish one of them would offer, cuz i'm not gonna ask them for help. even though i should.

so mostly i just don't deadlift.

 

[Natural]

Had a good session today, hit 190kg on deadlift for a PB, now onto that elusive 200kg!

I'm really liking my full body routine like the one in the OP, my other routine was getting so boring so this is a nice change.

 

[rando14]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

This tends to be a complicated issue. It's just that some people more willingly accept help than others.

I dunno, I usually keep to myself unless someone is in really bad danger. :\

 

[rando14]

well i'm trying to figure out how to deadlift correctly now, and i go to the gym when there are guys there who know how to lift. i wish one of them would offer, cuz i'm not gonna ask them for help. even though i should.

so mostly i just don't deadlift.

No excuses man

 

[kehs]

I ave been going to the college gym for like 6 weeks now, the facilities are awesome but there is one thing I really get uncomfortable with; people who squat and deadlift with the shittiest form, it hurts just looking at them. I would love to help them but it is none of my business...right?

Nah, I'm a short dude not too big, and when I see people doing stupid shit I offer advice for a minute or two. If I see their receptive to it, I'll add a bit more. Usually within those two minutes I can get them to try the proper form, and they're all "oh shit....that works better".

 

[MjFrancis]

I keep silent on everyone's form. Most people are more willing to give advice than to take it, so I've asked when I've wanted constructive criticism and I've given advice to the best of my ability when asked. If I'm uninvited I keep out of it.

Then again, there's been very few people I've seen deadlift or squat with blatantly horrible form save for a few 1/2 squatters. Most of the people who go to the gym when I do are bicep curl bros, machine junkies or treadmill hamsters. I could correct some bicep curling, but I haven't curled all year and for all I know they may be intentionally rocking their back with every rep to maximize the weight they use. Not my business.

At least no one has ever corrected my good mornings thinking I was trying to squat. Not yet, at least.

 

[Jason's Ultimatum]

Any kind of OTC creams or some kind of elbow brace that would help alleviate the pain or at least help HEAL the bone next to my elbows? I'm probably starting to develop tendonitus. The left side isn't bad, but the right can sometimes be a pain. I stopped doing arms months ago.

 

[Star Power]

Hey guys, would you recommend buying a flat bench? I just got the iron gym, and I'm thinking out buying a dumbell set and a flat bench so I can do at-home workouts instead of going to the gym.. thinking of getting this one:

http://www.amazon.com/dp/B000J3MK3S/?tag=neogaf0e-20

Is it worth it? Anyone have this bench?