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

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K

kylej

Banned
Mully said:
On the plus side, the gym sent me home with a voucher for a free body massage. The only masseuse there is a hot Russian and she always gives happy endings.
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Fitness-GAF road trip.
 
M

Mully

Member
It's funny I feel all Russian ex-pats who work in the massage industry give happy endings. My barber shop has a massage parlor off on the side. It's $85 for one. I've never gotten one from her, but the stories I've heard from other customers while I waited with them are astonishing.

The barber shop lady does it all according to some of these guys.
 
P

parrotbeak

Member
Mully said:
It's funny I feel all Russian ex-pats who work in the massage industry give happy endings. My barber shop has a massage parlor off on the side. It's $85 for one. I've never gotten one from her, but the stories I've heard from other customers while I waited with them are astonishing.

The barber shop lady does it all according to some of these guys.
Click to expand...
This is very useful information; thanks! Unfortunately I've never met any Russian ex-pats here.

jimbobb said:
Try Cottage Cheese with some freshly chopped chives. It makes the stuff edible for me.
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Wat?
 
E

Echoes of Pink

Member
Fitness GAF,

I'm in need of some guidance, but I'm not sure you'll be able to help me. I'll give you the basics first.

I've been working out consistently since January of this year. I initially started with body weight exercises, but decided I need to step it up after reaching more than 30 reps for everything except pull ups. After that, I bought adjustable dumbbell handles, a bunch of plates, and an adjustable bench.

So far it's worked out wonderfully. I'm now completely in love with working out. I could never get into the gym habit, but I've been at it regularly and made decent gains at home. I've gone from using 20 pound dumbbells to using using 52.5 dumbbells for most exercises and gained 13 pounds of almost all muscle. Slow and chill compared to some here, but that's definitely my style haha.

I want to keep improving, and I feel like I need to buy a proper weight bench with a bench press stand. A preacher curl addition would be nice as well. The problem is finding a quality weight bench with the above that accepts standard size weights (what I have). I know the home workout isn't this thread's default, but I wonder if anyone has any ideas.

From the investigation I've done, I feel like I might just have to buy an Olympic size bench and make do with a 7 foot standard bar. Does anyone have any recommendations?
 
M

Mully

Member
Echoes of Pink said:
Fitness GAF,

I want to keep improving, and I feel like I need to buy a proper weight bench with a bench press stand. A preacher curl addition would be nice as well. The problem is finding a quality weight bench with the above that accepts standard size weights (what I have). I know the home workout isn't this thread's default, but I wonder if anyone has any ideas.

From the investigation I've done, I feel like I might just have to buy an Olympic size bench and make do with a 7 foot standard bar. Does anyone have any recommendations?
Click to expand...

Is a gym membership out of the question?
 
E

ezrarh

Member
If a gym membership isn't possible, I'd look around on craigslist first. Look for a full rack so you can do squats as well.
 
M

Mully

Member
ezrarh said:
If a gym membership isn't possible, I'd look around on craigslist first. Look for a full rack so you can do squats as well.
Click to expand...

Or just make one yourself if you're a handy man. You'll save yourself so money and you won't have to deal with the crazies on Craigslist.
 
M

mooooose

Member
I feel like I'm hitting a plateau on chest. 55 for dumbbell chest and 125 for barbell. It's been this way for nearly a month. Really frustrating. Any tips?
 
D

Draft

Member
ceramic said:
24
5 foot 9
Weight:145 lbs
Goal:Leaner physique, maybe gain a little weight


Just wondering how far you can go with bodyweight exercises alone? What sort of physique can you expect assuming you do get to the most advanced difficulty exercises? Does higher bodyweight = more resistance? I'm completely ignorant of this type of thing. I prefer bodyweight exercise to weights but would like a realistic idea of the limitations with making such a choice, with regards to my goals.As I understand it the body is capable of lifting far over its bodyweight, which obviously can't be done with bodyweight exercises, so that's one limitation.
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You can get real big and real cut, but it will probably be harder and take longer than doing it with free weights.
 
K

kylej

Banned
Jason's Ultimatum said:
Yeah. They should continue doing their wide stand squats wearing tight spandex.
Click to expand...

Someone posted this at another forum and I thought of you

erinsquat(2).jpg
 
R

reilo

learning some important life lessons from magical Negroes
F

Foxy Fox 39

Banned
lower my bf%.

edit: lol. Body fat percentage. lol. got it

no clue so I had to google. Not sure if that's what it is.

6'0, 157 lbs. I'm getting sick and tired of being skinny my friends.
 
E

Echoes of Pink

Member
Mully said:
Is a gym membership out of the question?
Click to expand...

I used to have a membership, but I was undisciplined and couldn't stick with it. Working out at home is just works for me at the moment. I would like to keep the momentum going at home for the time being.

One thing at makes it harder is that I live in an apartment, so I can only spare a bit of space. It seems like people are suggesting I get a power rack instead. Maybe I should investigate something like that.
 
B

balddemon

Banned
reilo said:
Push-up routine on your off-days with proper form, ie arms parallel to your torso and elbows rotating out -- these are much tougher push-ups to but they help.

Also, read this: http://www.t-nation.com/free_online...ning_performance/achieving_structural_balance
Click to expand...

that....may explain a lot. i'll have to see tomorrow night.

Echoes of Pink said:
One thing at makes it harder is that I live in an apartment, so I can only spare a bit of space. It seems like people are suggesting I get a power rack instead. Maybe I should investigate something like that.
Click to expand...

does your apartment not have a fitness center thingy? most apartments have at least some equipment.
 
P

Petrie

Banned
Echoes of Pink said:
I used to have a membership, but I was undisciplined and couldn't stick with it. Working out at home is just works for me at the moment. I would like to keep the momentum going at home for the time being.

One thing at makes it harder is that I live in an apartment, so I can only spare a bit of space. It seems like people are suggesting I get a power rack instead. Maybe I should investigate something like that.
Click to expand...
With only the space of an apartment, not having a gym membership is going to be extremely limiting.
 
M

Mully

Member
Petrie said:
With only the space of an apartment, not having a gym membership is going to be extremely limiting.
Click to expand...

Pretty much this. If you really want to see results you have to make time for yourself to go out and get in shape. The way I see it, is you're going to the gym for you and your goals. Your goals right now are to improve and the only possible way to do that going forward is to either find space in your apartment or walk a few blocks over to the gym atleast 4 days a week.
 
P

parrotbeak

Member
ok got a pan of protein bar cement in the fridge. So far it seems too salty to me, but maybe it just hasn't evened out yet. I used kosher salt instead of sea since the sea salt I have is in big granules and I thought this would mix better. The only other thing that has salt in it is the EAS protein powder, I think.

I found a box of oat bran cereal in the supermarket clearance shelf. Just ground oat bran and probably still more expensive than if i had ground up oatmeal, but it was more convenient and only a $1.25 for the 4 cups. Used cashew butter cuz it was cheaper than almond and I like cashews better. Also threw in unsweetened cocoa powder.

I got it in a pan with wax paper on the bottom. How is it cutting this stuff? Doesn't seem like it would be possible yet.

Also how long in the fridge?
 
B

balddemon

Banned
parrotbeak said:
ok got a pan of protein bar cement in the fridge. So far it seems too salty to me, but maybe it just hasn't evened out yet. I used kosher salt instead of sea since the sea salt I have is in big granules and I thought this would mix better. The only other thing that has salt in it is the EAS protein powder, I think.

I found a box of oat bran cereal in the supermarket clearance shelf. Just ground oat bran and probably still more expensive than if i had ground up oatmeal, but it was more convenient and only a $1.25 for the 4 cups. Used cashew butter cuz it was cheaper than almond and I like cashews better. Also threw in unsweetened cocoa powder.

I got it in a pan with wax paper on the bottom. How is it cutting this stuff? Doesn't seem like it would be possible yet.

Also how long in the fridge?
Click to expand...

fridge for a couple hours before they're really solid, but only like 20 minutes before they're cuttable. mine never even solidified completely, though i added a little extra water. speaking of which, i'm going to see what happened to them - i took them out of the fridge a day ago and haven't touched them since lol. hopefully they didn't lose their form....brb

edit: yeah they kept their shape, but i dont like them warm so i'll probably sneak them back into the fridge hehe
 
T

travisbickle

Member
I've decided to start the basic routine in the OP, going from a 4 day routine to 3 day sounds good to me, my main goal is gaining weight so resting is priority.

But in doing the routine in the OP I am trying weights where I can only complete 5-6 reps, according to the chart this is best for muscle/weight gain.

I am someone who is, has and always will be paranoid about my back. Using heavy weights for dead lifts/squats has me very concerned. I've had instruction on form, and I think I'm doing ok. When I complete my squats/lifts I can feel it over my back but it is not painful. Similar to say if you pick up a heavy object you can feel the weight all the way through your arm but there's no pinpoint of more feeling.

Is this ok? Or what tell-tale signs are there for something being too heavy?
 
X

X-Frame

Member
mooooose said:
I feel like I'm hitting a plateau on chest. 55 for dumbbell chest and 125 for barbell. It's been this way for nearly a month. Really frustrating. Any tips?
Click to expand...
How much weight have you gained within the past couple months?
 
M

MjFrancis

Member
Thinking pull-ups are an arm exercise is quite ignorant. If I didn't use my lats to pull myself up I wouldn't be able to do half as many pull-ups as I do now. I can even feel my triceps and pecs kick in when I do chins with a ROM up to my chest. If I do enough pull-ups my midsection gets sore.

Glad you corrected your friend.
 
F

FallingEdge

Member
Glad to see that I'm not the only one who gets a slight burn in the midsection when doing pullups/chinups. Same with OHP. Man, those lifts are amazing.

Haha, I really want to go to the gym today. But I need to rest as the body is extremely sore.

And MjFrancis, those protein bars are fantastic. I will definitely eat them as a post workout snack. So much deliciousness.
 
M

MjFrancis

Member
Your welcome! What flavor of protein did you use? I find that makes the biggest difference in flavor more than what kind of oats I buy or what powdered milk I use.
 
F

FallingEdge

Member
Chocolate. I just use the ON Whey Protein. This will be a perfect way for me to get my carbs and protein post workout. Seriously, the easiest thing I can do for food because I usually lift during my lunch break. I love it.
 
P

Petrie

Banned
I tried the bars, but added some chocolate chips. Made them a bit too rich for my taste, so next time I'll just make them with the stock prep. Still, pretty damned tasty. Thanks!
 
P

Price Dalton

Member
Echoes of Pink said:
I used to have a membership, but I was undisciplined and couldn't stick with it. Working out at home is just works for me at the moment. I would like to keep the momentum going at home for the time being.

One thing at makes it harder is that I live in an apartment, so I can only spare a bit of space. It seems like people are suggesting I get a power rack instead. Maybe I should investigate something like that.
Click to expand...
A power rack probably won't fit in your apartment. They run rather big.

Grabbing a barbell, two adjustable weight dumbbells, and weights should work in your apartment, though. You can still deadlift, and while back squats are tough without a rack, you could do heavy dumbbell lunges and zercher squats.

I'd also consider making a heavy sandbag. Fill a duffel bag with bags of sand. You can do tons of stuff with a sandbag - loaded carries, cleans, squats, lunges, presses. If you're motivated, the gym really isn't necessary.
 
P

parrotbeak

Member
I think mine came out too salty. Maybe I would half the salt next time. Could be that EAS just doesn't taste that great or I'm sick of it.
 
J

JB1981

Member
Joined the gym at work. Worked out during lunch hour for an hour. I am sooo out of shape. I am basically confined to dumbbells. They do have a trap bar for deadlifts (anybody ever use this?)

Swiss Balls, punching bag, C2 row machinnes, treadmills, stationary bikes etc. I won't be able to do the program in the OP but I figure I can still get a good dumbbell workout in.

Anyone ever seen this website?

http://www.youbars.com/

You can create your own protein bar with good ingredients. I am interested in making my own but I want to make one with rice. I believe someone posted a recipe on here some time ago. Any chance that could be posted again?
 
J

JB1981

Member
travisbickle said:
I've decided to start the basic routine in the OP, going from a 4 day routine to 3 day sounds good to me, my main goal is gaining weight so resting is priority.

But in doing the routine in the OP I am trying weights where I can only complete 5-6 reps, according to the chart this is best for muscle/weight gain.

I am someone who is, has and always will be paranoid about my back. Using heavy weights for dead lifts/squats has me very concerned. I've had instruction on form, and I think I'm doing ok. When I complete my squats/lifts I can feel it over my back but it is not painful. Similar to say if you pick up a heavy object you can feel the weight all the way through your arm but there's no pinpoint of more feeling.

Is this ok? Or what tell-tale signs are there for something being too heavy?
Click to expand...

What is your back injury?
 
E

Echoes of Pink

Member
Price Dalton said:
A power rack probably won't fit in your apartment. They run rather big.

Grabbing a barbell, two adjustable weight dumbbells, and weights should work in your apartment, though. You can still deadlift, and while back squats are tough without a rack, you could do heavy dumbbell lunges and zercher squats.

I'd also consider making a heavy sandbag. Fill a duffel bag with bags of sand. You can do tons of stuff with a sandbag - loaded carries, cleans, squats, lunges, presses. If you're motivated, the gym really isn't necessary.
Click to expand...

I already have adjustable dumbbells, a curl bar, a bench, and a wide assortment of plates. It's been working very well, and I've been super motivated by getting in shape at home. It just feels right.

Based on this thread, I investigated getting a power rack, and it looks much better option than big bench for my workout and apartment layout. If I get rid of some old crap I don't use, I'll be able to fit the rack in my apartment in a good spot. In addition, I'll finally have a solid pull up station instead of damaging the door frame in the bathroom with the removable one haha. Thanks Fitness GAF.

Finally, thanks for introducing me to the zercher squats. I didn't know that existed, but it looks pretty interesting. I'll have to give it a shot soon.
 
P

parrotbeak

Member
PenguinPoacher said:
What would be a good alternative to almond butter for that protein bar recipe if I am allergic to it?
Click to expand...
I bet you could just leave it out and it would be fine. It didn't seem to do much to the texture, at least while it was being made. I assume it's for protein and flavor.
 
F

FallingEdge

Member
parrotbeak said:
I bet you could just leave it out and it would be fine. It didn't seem to do much to the texture, at least while it was being made. I assume it's for protein and flavor.
Click to expand...

Yup. I bet you could use peanut butter and it would be just as good.
 
P

parrotbeak

Member
I used cashew butter, which I think is thick and more like peanut butter than almond butter and my texture was fine. I like it, I just need to work on the salt level. Some chocolate chips might have evened out the salt but I was trying to be good and use unsweetened cocoa powder.
 
S

ShaneB

Member
Ignore this thread way too much :( With moving to a new place and all those great new fall games, lot of things just got put to the backburner. Plus I feel like getting things are getting stagnant. When I had a trainer at least I never knew what to expect when I showed up to the gym. Now it feels like I'm just going through the motions, and just going to the gym and hope there's some space and some free weights to use so I'm not wasting time.
 
S

Shabadoo69

Member
Mully said:
I plan on doing chest and shoulders in the morning and legs with 45 minutes of cardio tonight. I'm trying to lose 20 lbs by Thanksgiving. I'm on a 2100 calorie diet as well.
Click to expand...


I usually do 2 a days. cardio in the morning with some weight at night followed with a little more cardio. We are having a weight loss competition at work and it ends the day before Thanksgiving. So far I am down from 192 to 178. I want to be to 170 by the time its over. Winner gets $500 thats why I'm doing 2 a days as well. I usually stick to about 1750 calorie diet too.
 
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