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

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J

J Tourettes

Banned
MjFrancis said:
Nice thing about a day that fills you with furious fire and brimstone rage is that you can channel that energy into an afternoon training session. It will feel especially rewarding to drop that energy on a Friday, knowing I can start the weekend as the calm center of the universe.
Click to expand...

I wish I hasn't had a morning workout today. Some fella at work pissed me off so much that I couldn't talk to him any more for fear of smacking him in the mouth. He tried to drop me in the shit this morning by telling a flat out lie to our mutual manager and then made it even worse in the afternoon by trying to tell me how I should be doing my job and then moaning to our manager when I point blank refused to do it his way as it would cause me more work. I had to whisper my refusal as I was so pissed off with him that if I didn't whisper I would've been shouting him down.

My manager backed my decision and had a quite word with me in his office. At the end, he said 'Do you want me to bring him in?' I had to tell him that it probably wasn't the best idea as I still had the adrenaline shakes and I knew I couldn't trust myself
KuGsj.gif


Days like this that I miss boxing :(

Edit: Sorry for the rant. This post was bought to you by Hoegaarden.
 
S

ShaneB

Member
Cudder said:
I've been feeling EXACTLY like this for the last few weeks, ugh.
Click to expand...

Yeah, it's not fun. I just hate being at the gym and my mind is elsewhere, wondering about everything else, my focus isn't all there and my workouts end up pretty second rate. It's a lot of factors involved like I described, so it's just a matter of pushing through it for now and realizing I'm made big changes and how much better I feel now than I did before I started working out.
 
K

kylej

Banned
ShaneB said:
Yeah, it's not fun. I just hate being at the gym and my mind is elsewhere, wondering about everything else, my focus isn't all there and my workouts end up pretty second rate. It's a lot of factors involved like I described, so it's just a matter of pushing through it for now and realizing I'm made big changes and how much better I feel now than I did before I started working out.
Click to expand...

Take a week off.
 
B

Brolic Gaoler

formerly Alienshogun
ShaneB said:
Yeah, it's not fun. I just hate being at the gym and my mind is elsewhere, wondering about everything else, my focus isn't all there and my workouts end up pretty second rate. It's a lot of factors involved like I described, so it's just a matter of pushing through it for now and realizing I'm made big changes and how much better I feel now than I did before I started working out.
Click to expand...


Craziness.

I don't know what's wrong, but get your head in the game man.

I couldn't go without the gym, between it and video games, I'm at peace. If either of those was removed I would become imbalanced. (I'm being dead serious)

I take a lot of stress out at the gym, it keeps me whole. Could be why I've seen such great progress too.
 
D

deadbeef

Member
Alienshogun said:
Craziness.

I don't know what's wrong, but get your head in the game man.

I couldn't go without the gym, between it and video games, I'm at peace. If either of those was removed I would become imbalanced. (I'm being dead serious)

I take a lot of stress out at the gym, it keeps me whole. Could be why I've seen such great progress too.
Click to expand...
Agree. Gym is my sanctuary/therapy. Wish I still had time for video games :(
 
B

Brolic Gaoler

formerly Alienshogun
deadbeef said:
Agree. Gym is my sanctuary/therapy. Wish I still had time for video games :(
Click to expand...


Why don't you?

I would make time, haha. Although I realize when I get hired on as law enforcement I'll have much less time.
 
S

ShaneB

Member
Alienshogun said:
Craziness.

I don't know what's wrong, but get your head in the game man.

I couldn't go without the gym, between it and video games, I'm at peace. If either of those was removed I would become imbalanced. (I'm being dead serious)

I take a lot of stress out at the gym, it keeps me whole. Could be why I've seen such great progress too.
Click to expand...

Oh it's certainly a big stress relief, or at least it can be. And it's no doubt why I've made such progress too from last year when I started, so that much I understand.

I'll figure it out eventually, mostly to do with so many financial issues and wondering how the heck I'm going to make everything work + plus a few surprise bills popping up.

Been working Saturdays at least to get some overtime and alleviate that, it'll take some time, but i'll be back on my feet eventually.

Had a good session last night, and felt terrific after knowing at least I went.
 
M

MjFrancis

Member
deadbeef said:
Agree. Gym is my sanctuary/therapy. Wish I still had time for video games :(
Click to expand...
Training takes up 4-5 hours a week for me and I spend another 5-10 hours per week playing video games. It's not the time I used to spend on them, though now I've learned to prioritize the games I play with that time a lot better.
 
P

Petrie

Banned
Looking for some new advice, as always you guys are greatly appreciated.

I've been doing the beginner workout in the OP, with a couple tweaks (added dips along with the pullups, plus laying tricep extentions, so it looks like this:
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Dips - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Laying Tricep Extentions - 3 sets of 5
Arm work, if desired
Click to expand...

My problem is now that my squats have reached a weight of 275, it's starting to feel like my legs don't get enough recovery time between the 1st and 2nd workout. Yesterday I just plain skipped squats because my legs did not feel as if they had recovered well enough, still feeling sore just walking about. I'm looking for some advice on how to tweak this program as it it still getting me great gains, but I'm unsure what to move/add. Thanks for any advice as always.
 
B

Brolic Gaoler

formerly Alienshogun
Petrie said:
Looking for some new advice, as always you guys are greatly appreciated.

I've been doing the beginner workout in the OP, with a couple tweaks (added dips along with the pullups, plus laying tricep extentions, so it looks like this:


My problem is now that my squats have reached a weight of 275, it's starting to feel like my legs don't get enough recovery time between the 1st and 2nd workout. Yesterday I just plain skipped squats because my legs did not feel as if they had recovered well enough, still feeling sore just walking about. I'm looking for some advice on how to tweak this program as it it still getting me great gains, but I'm unsure what to move/add. Thanks for any advice as always.
Click to expand...


Unless it's ligament, or skeletal/joint pain (I.E it's just in the muscle) it's more than likely just DOMS, you just need to man up and push through it. Eventually when you work long enough DOMS will become less to not existent (in some people).


Do an extended warm up/stretch and go at it again. The pain will be much diminished once you begin lifting, and you may not even feel it at all once you get going (until later that night).

If it's NOT just muscle pain, you may have hurt yourself and need to see a doctor.
 
P

Petrie

Banned
Alienshogun said:
Unless it's ligament, or skeletal/joint pain (I.E it's just in the muscle) it's more than likely just DOMS, you just need to man up and push through it. Eventually when you work long enough DOMS will become less to not existent (in some people).


Do an extended warm up/stretch and go at it again. The pain will be much diminished once you begin lifting, and you may not even feel it at all once you get going (until later that night).

If it's NOT just muscle pain, you may have hurt yourself and need to see a doctor.
Click to expand...

It is 100% just muscle soreness, I was just concerned that working when it felt that way would hamper my progress by not allowing myself to recover. Will follow your advice from now on. Now im pissed I skipped them yesterday.
 
B

Brolic Gaoler

formerly Alienshogun
balddemon said:
hey shogun how tall are you and how much do you weigh? for what you lift, seems like you'd be in the 250 range
Click to expand...


Yeah, I'm 240 5 foot 8. ( Sounds a lot worse than it looks, but I'm definitely not aesthetic, haha)

I bounce between 236-242 weekly. When I reintroduce some interval training here in a few weeks I will drop more, but to be honest, I'm in no hurry to lose weight. I look good as I am now, I just need to work on my run time for my Police exams.
 
X

X-Frame

Member
My brother and I went to a soccer field and did 10 rather short hill sprints but then ended with 50 yard Suicides like we used to do in basketball during HS.

Man, I was DYING after just 1 complete Suicide.

You might know them as Ladders, where you sprint to let's say the foul line, then back to the out of bounds line, then to half court, then back to out of bounds line, then to the opposite foul line, so on and so forth until you do the whole court and back.

I missed that feeling of not being able to breathe.
 
B

Brolic Gaoler

formerly Alienshogun
kylej said:
Do you guys lockout when you overhead press?
Click to expand...



Yep, in fact I do them exactly like this. (don't click if you're sensitive to "gay" jokes)

http://www.youtube.com/watch?v=GJFjYyA40ss

another video.

http://www.youtube.com/watch?v=SAXPJ3PfdyY

and part 2.

http://www.youtube.com/watch?v=TtTEMRse54g&feature=relmfu


and part 3.

http://www.youtube.com/watch?v=VkY9aa3okxw&feature=relmfu


Here are the instructional videos.

Part 1 http://www.youtube.com/watch?v=lbswrStK8cs&feature=results_video&playnext=1&list=PL409A55B782F686DC

Part 2 http://www.youtube.com/watch?v=Zm1KxY8Me3Y&feature=results_video&playnext=1&list=PL409A55B782F686DC

part 3 http://www.youtube.com/watch?v=yT8cQ410ozk&feature=results_video&playnext=1&list=PL409A55B782F686DC


Follow these steps to be a beast.

Edit: Bonus posture clip.

http://www.youtube.com/watch?v=gyDNlSqDqAs&feature=BFa&list=PL409A55B782F686DC&lf=results_video

All the videos are Rip btw, like you needed to ask. ;)
 
The Chosen One

The Chosen One

Member
Petrie said:
It is 100% just muscle soreness, I was just concerned that working when it felt that way would hamper my progress by not allowing myself to recover. Will follow your advice from now on. Now im pissed I skipped them yesterday.
Click to expand...

Whoa whoa....

While there is a big difference between injury pain and muscle soreness, you still shouldn't stress sore muscles too much. The reason the muscles are sore is because there are microscopic tears and lactic acid build-up while they are under-go repair to become stronger. If you do heavy lifts on sore muscle groups, you'll just prolong the recovery process and/or possibly risk getting an actual injury.

What you should do is judge the level of muscle soreness you have. If you have 85-90% of your range of motion with minimal amounts of soreness, then you probably can workout providing that you warm-up properly (do some lightweight warm-up sets or do cardio for 5-10 minutes). Some light cardio will really help loosen the lactic acid and you'll probably get full range of motion when you're done warming up. STILL, don't go for max weights or personal bests. While the muscle groups are still sore, stick to moderate weights. You don't want to break down the muscles yet before they've finished rebuilding. You're basically just trying to get the blood flowing to help finish the recovery.

Now if you only have 50-60% range of motion and you still feel quite a bit of soreness, just rest that muscle group completely and stay home from the gym if necessary. It can be frustrating, but there's nothing wrong with resting sore muscles. This is actually the time when the muscles get bigger! So if you're too sore to go to the gym or to do your regular exercise just remember to drink plenty water and eat plenty of protein rich foods and shakes while you're at home. This will speed up the recovery and maximize muscle growth. This is far more beneficial than training on sore muscles.
 
M

MjFrancis

Member
Good enough for what? Just do 16oz - 24oz and be done with it. If you're going to have sugar timing it immediately after training will put it to good work.
 
J

Jason's Ultimatum

Member
Muscle building. There was an article posted back in July on a study that consuming chocolate milk post workout increased protein synthesis and building muscle quicker due to the carbs to protein ratio. Was given to both athletes and non-athletes.

Maye I can add it to my shake since I use vanilla cream protein powder.
 
entremet

entremet

Member
Why chocolate milk, though? Won't regular milk work just as well? Is it because of the insulin spike due to the added sugars?
 
B

Brolic Gaoler

formerly Alienshogun
Jason's Ultimatum said:
I was doing 3 plates when I weighed 155 pounds.

Anyway, I want to start drinking chocolate milk post workout. How much should I drink? Is a cup good enough?
Click to expand...



I just have a hard time visualizing someone weighing 144 dipping with 135 strapped to their waist with proper ROM.


Why chocolate milk? Why not just milk or protein?
 
DR2K

DR2K

Banned
I'm interested in this chocolate milk thing. Any specific brand of chocolate milk that has less shit in it that'll work?
 
E

ezrarh

Member
Alienshogun said:
Impressive! Grats on that.
Click to expand...

Thanks, it's something I've been working on for a long time. The only setback I've had on dips was being lazy (due to low injury risk) and not doing them compared to the minor injuries and setbacks with deadlift/squat. If only my pullup was as good.
 
Lamel

Lamel

Banned
The chocolate milk is good because the carb to protein ratio is 3:1 (it has more sugar than regular milk), which is optimal post workout. So if you get that ratio with pretty much any food, it's good for you.
 
P

Petrie

Banned
The Chosen One said:
Whoa whoa....

While there is a big difference between injury pain and muscle soreness, you still shouldn't stress sore muscles too much. The reason the muscles are sore is because there are microscopic tears and lactic acid build-up while they are under-go repair to become stronger. If you do heavy lifts on sore muscle groups, you'll just prolong the recovery process and/or possibly risk getting an actual injury.

What you should do is judge the level of muscle soreness you have. If you have 85-90% of your range of motion with minimal amounts of soreness, then you probably can workout providing that you warm-up properly (do some lightweight warm-up sets or do cardio for 5-10 minutes). Some light cardio will really help loosen the lactic acid and you'll probably get full range of motion when you're done warming up. STILL, don't go for max weights or personal bests. While the muscle groups are still sore, stick to moderate weights. You don't want to break down the muscles yet before they've finished rebuilding. You're basically just trying to get the blood flowing to help finish the recovery.

Now if you only have 50-60% range of motion and you still feel quite a bit of soreness, just rest that muscle group completely and stay home from the gym if necessary. It can be frustrating, but there's nothing wrong with resting sore muscles. This is actually the time when the muscles get bigger! So if you're too sore to go to the gym or to do your regular exercise just remember to drink plenty water and eat plenty of protein rich foods and shakes while you're at home. This will speed up the recovery and maximize muscle growth. This is far more beneficial than training on sore muscles.
Click to expand...

It's just regular soreness, I can get through most of the ROM without issue, and with stretching and lighter weight it'd probably go away, I just wasn't sure if that still meant I should give the muscle group another day of rest. I don't get frustrated by that, I'm one who is definitely willing to lay off for the greater good for my body.
 
D

Dash27

Member
Back up to 300# on squats 3x5 and still feeling strong but... my elbow is starting to bother me again. I am hoping to make it to 350 3x5 and a 405 one rep max by the end of January.
 
B

Bealost

Member
Dash27 said:
Back up to 300# on squats 3x5 and still feeling strong but... my elbow is starting to bother me again. I am hoping to make it to 350 3x5 and a 405 one rep max by the end of January.
Click to expand...

Adding 50 lbs in two months? Isn't that a lot?

EDIT:: Also elbow pain from squats? There was a link posted not to long ago on Rip commenting on how to fix your position to prevent tendinitis in your arms from squats, it helped me out a lot.
 
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