-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
- Start date
- Status
parrotbeak
Member
I finished the leftover drink from Friday for breakfast this morning, but it was refrigerated. Smelled like funky milk but tasted fine.
Yeah, it's definitely something I will look into in the future. Thanks for the recommendation. While I'm only at advance at squats and near advanced on the others (based on the Crossfit standards), it should be useful. I will hopefully end linear progression eventually.
mr stroke
Member
Burpees are fantastic. I will do 50 of them on leg days and it gets my heart pumping and produces more sweat than running on the treadmill
FallingEdge
Member
Ever since I been doing more and more pullups, I have noticed how sore my core has gotten. It really is an amazing exercise.
cuevas. PhD.
Member
Leftover?
MickeyKnox
Member
Yeah, eventually you should try and move on to Front Lever Pulls for the extra torture they provide.
parrotbeak
Member
I prepared 3 scoops but then went to dinner so left a little less than half unfinished. I think that's the longest I ever went without finishing it. No idea when this stuff goes bad if refrigerated.
cuevas. PhD.
Member
Probably pretty quickly, I usually chug mine ASAP.
parrotbeak
Member
Well, I'm ok so far. That was a few hours ago.
Thanksgiving in a couple days.
Perfect time for an over-reaching phase in anyone's program and then deload/week off while eating like a mastodon.
I think I am going to do some hill sprints and jumping rope on all my off days this week to prime this furnace to put down all that food. CAN'T WAIT.
Perfect time for an over-reaching phase in anyone's program and then deload/week off while eating like a mastodon.
I think I am going to do some hill sprints and jumping rope on all my off days this week to prime this furnace to put down all that food. CAN'T WAIT.
parrotbeak
Member
Holy crap, it's TG this week? Wow, bad time for me to make a 10 lb pork loin for the week. I should have christmased up my avatar so I would remember these things.
Brolic Gaoler
formerly Alienshogun
All dat turkey/ham/eggs etc is gonna feed my machine to make that 350 3x3. It's just a shame it can't be thanks giving for the next 4 weeks.
I can't emphasize how important it is to overcome those mental hurdles that prevent you from achieving whatever goal you have in mind. Today I overcame every single one and now I am itching to get back into the gym on Wednesday and try to conquer my next goal(s).
It's all about progress, right?
It's all about progress, right?
I was beginning to doubt that I'd ever be able to do pull-ups again after 2+ years of physical therapy and rehab because my shoulder after my 2nd surgery was not healing .. and today I actually did weighted pull-ups, 3x5 with 5 pounds around my waist and smashed it.
Very happy about that. Baby steps. I am making sure to not neglect the smaller muscles that are so important for shoulder health along the way.
So me and a buddy have been doing a new routine called Werewolf. You can find it at http://www.projectswole.com. We've been doing it for a couple weeks now and have definitely seen some improvement. Anyone have any experience with it?
BeautifulMemory
Member
Baby steps!
Bingo. Anyone that works out for the "short-term" isn't really doing themselves any favors. I'm not looking a month ahead, I'm looking six months ahead, a year ahead, two years, four years, eight years -- whatever. This is a lifestyle change and not a short-term thing.
I'm not looking to be a bodybuilder or anything, but this shit takes time, patience and dedication. What I couldn't do three months ago, I can do now. What I can't do now, I can do three months from now.
Brolic Gaoler
formerly Alienshogun
Yep, in a little over a year I've gone from benching 225 5 times to benching 350 for a 1 rep max and 330 3x3 (which means my 1rm is probably more than that).
It's definitely about the long term goals and the commitment to the change. You can go back through these threads and see the ones who want instant results dropping like flies, or any gym across the country from January 1st to Feb 28th.
Finally hit 1.5x my bodyweight on squats tonight with 280x5 on my last set, felt fucking awesome.
Also, you guys are absolutely right, a mixed grip will definitely allow me to progress way better on my deadlifts. I can't believe I've been holding myself back so much.
Bench hit 200 tonight for the first time as well on my final set.
You guys have helped me so much, I just can't express my appreciation enough.
Also, you guys are absolutely right, a mixed grip will definitely allow me to progress way better on my deadlifts. I can't believe I've been holding myself back so much.
Bench hit 200 tonight for the first time as well on my final set.
You guys have helped me so much, I just can't express my appreciation enough.
Ok I'm sure I've posted here before but I haven't had much luck with my workout. I do not like the shape of my body at all. I want to lose the gut and the side fat and make my chest look like a real man's chest because I have jack shit. So far I'm trying to fix my diet by dropping out fast food, soda, and random junk food and replacing it with home made meals, water and clif bars/granola bars.
This is what I plan on doing daily from now on.
Situps: 3 Sets 8-12 Reps
Pushups: 3 Sets 20 Reps
Cardio: I play at least 1 hour of Dance Central 2 a day jumping all over the place and I make sure that there is only a minor break between each song. I tried running but couldn't get myself out of bed in the morning to continually do it when I had free time so this is my alternative.
Any suggestions on what I can add to my soon to be routine? I think situps and pushups will really help me shape my body better, but what else can I do besides those two?
This is what I plan on doing daily from now on.
Situps: 3 Sets 8-12 Reps
Pushups: 3 Sets 20 Reps
Cardio: I play at least 1 hour of Dance Central 2 a day jumping all over the place and I make sure that there is only a minor break between each song. I tried running but couldn't get myself out of bed in the morning to continually do it when I had free time so this is my alternative.
Any suggestions on what I can add to my soon to be routine? I think situps and pushups will really help me shape my body better, but what else can I do besides those two?
sebajuNujabes
Member
I'm assuming gyms and weights are a no-go? In any case, it'll be better in the long run to try something a little bit more balanced. Do:
Pullups - do every variation in the book. wide grip, close grip, overhand, underhand.
Pushups - when these get easy, put your feet on a chair or ball.
Dips - Find two parallel bars or a couple chairs or even a counter top.
Planks - So much better than situps, IMO. Hold for time. Once you get up to a minute or two start elevating your feet.
Squats - Get proficient in these (300 in 10 minutes) and start working towards one legged variations
Leg Raises - Also good for the midsection. Careful not to swing as it cheats you out of the full benefit of this exercise.
L-sits - If you can't do a full one then don't worry, they're pretty difficult. Find a couple of parallel bars(or any two parallel surfaces) and lift yourself into the starting position of a dip. Then with your knees bent 90 degrees, raise them to where your thighs are parallel to the ground. Hold for time. When you get good with those make them harder by straightening your legs all the way out and holding them at an acute angle to the floor. Eventually you'll be able to hold your legs straight out and parallel to the ground.
Check the OP for more info on the bodyweight exercises. Also, sprint for short periods of time instead of running for an hour. Like cuevas, PhD. always suggests, sprint all out for 20 seconds and rest for 10 seconds. Repeat this for about 5 minutes. You burn a shit ton of calories in that small amount of time.
sebajuNujabes
Member
None that I can think of. Then again, I've always hated them.
parrotbeak
Member
Still used in some fitness tests including US military, i think.
Quick question about food: I'm cutting back on my bread intake. I like carrots. Basically my breakfast now is a solid chunk of carrot (say around 100-150 gram (0.33 pounds I guess?) together with some fruit (apple or pear or banana or something) and nuts (hazelnuts, almonds, no more then a handful). Is such an amount of carrot just as 'good' or 'bad' as other veggies or would it be better to replace it with something else?
fredrancour
Member
Spot reduction does not exist no matter what you've heard to the contrary. Re-read that sentence fifty times until it becomes seared into your brain for all time. If you were trying to troll a fitness forum, you could use that belief to troll to great effect because it's a super-popular fitness myth.
When you lose fat from your body, you don't get to control where it's lost from. Exercises that target certain muscles target, well, muscles. They don't directly affect the fat in that area. If you want to lose stomach fat, diet and exercise until your overall body fat goes down. Yes it's hard to lose belly fat and the weight might very well leave everywhere else first. Training to do a ton of situps will give your abs a bit more strength and some endurance and that's it.
You can build some muscle without weight training, but basic pushups and situps won't cut it very far. Do stuff like elevate your feet on pushups, or work towards one-armed pushups long term. There are whole workout plans designed around bodyweight exercises, building you up from the basic stuff through different progressively harder variations. I don't know what to recommend as I've never used them.
You can't target specific fat. Fat is lost all over your body, and diet is how most of that is done. Again, read the entire OP.
Excuses. If you can't find 3 hours a week to take care of your body, we can't help you here.
Thanks for the info.
I guess I will have to manage my time then. I'll just start off by changing my diet for now.
Sweet. Sounds good to me.
Is it true that high reps/low weight will tone your muscles?
If so, i'd want to add more high reps low weight to my exercises.
yesterday, I finished with light weight reps using the curl machine for biceps/back. but i have no idea what is considered 'high reps'.
edit: it is also really frikking hard to find protein in today's world, seriously, it's ridiculous. Looks like I am going to have to make a few grilled chicken breasts enough for the next two days, when I get home. because i can't keep rendering all my efforts at the gym fruitless like this :/
If so, i'd want to add more high reps low weight to my exercises.
yesterday, I finished with light weight reps using the curl machine for biceps/back. but i have no idea what is considered 'high reps'.
edit: it is also really frikking hard to find protein in today's world, seriously, it's ridiculous. Looks like I am going to have to make a few grilled chicken breasts enough for the next two days, when I get home. because i can't keep rendering all my efforts at the gym fruitless like this :/
Slayer-33
Liverpool-2
Do you need some motivation?
http://youtu.be/hV63DbQ_qSc
I think I'm going to find a way to add this shit to my fucking ipod.
http://youtu.be/hV63DbQ_qSc
I think I'm going to find a way to add this shit to my fucking ipod.
fredrancour
Member
Toning isn't really a thing. You can either lose body fat or build your muscles, or neither, or both. There's no magical special kind of "toned flesh" that grows if you do the right rep range. If you do 100 reps of a light weight you're just doing really inefficient cardio. You want firmer, more defined muscles? lose fat and lift heavy for moderate to low reps. You won't turn into a rippling wall of muscle on accident. If you reach a point where you are content with how much muscle you have, just stop pushing yourself harder.
Nice monologue, but why does it seem like he's half-assing most of the weight lifting exercises
Great job on all the lifts, keep it going!
Now we all need to post some good motivational vids. This is one of my favorites.
http://www.youtube.com/watch?v=obdd31Q9PqA
Last night I did 305# on squats 3x5. Felt strong but I effed up the first rep of my last set. I managed to fight through it and get it, then go on to do 5 more solid ones for a total of 6. I feel more confident now that I was able to just purely muscle through that rep. Feels like I have more room for error.
http://www.youtube.com/watch?v=obdd31Q9PqA
Last night I did 305# on squats 3x5. Felt strong but I effed up the first rep of my last set. I managed to fight through it and get it, then go on to do 5 more solid ones for a total of 6. I feel more confident now that I was able to just purely muscle through that rep. Feels like I have more room for error.
FallingEdge
Member
I really feel like I need to eat more. There are times where I don't feel consistent with my meals. Is there a way where I can make oatmeal in bulk? Where I just have to warm it up and that's it? I feel like that would make things easier. I also need to make more noodles and just eat that. Same with hard boiled eggs.
Love eating but hate preparing the food. It isn't that it is hard, but more time consuming than anything.
Love eating but hate preparing the food. It isn't that it is hard, but more time consuming than anything.
Brolic Gaoler
formerly Alienshogun
Who needs motivational videos?
I was expecting to see youtube vids of sexy women, not that stuff.
My own brain is my motivational video. I am better, I know I'm better, so I prove it.
I was expecting to see youtube vids of sexy women, not that stuff.
My own brain is my motivational video. I am better, I know I'm better, so I prove it.
sebajuNujabes
Member
I like to make oatmeal shakes( just cooked oatmeal pulverized in a blender) and refrigerate them. Anytime I'm in a hurry, I just pour some in my thermos and warm it up; that way, I can drink it in the car on the way to school.
Seeing all these big numbers for any bench press work makes me realize how far behind I am in my chest strength. I know a big factor to that is years of bad computer form and poor wrist support and just destroying any sort of consitancy there. Just doing some bench press reps and I know I feel my wrist failing before anything else, therefore hindering any sort of progress.
I would imagine it's a common problem in this day and age, so would love any advice out there.
I would imagine it's a common problem in this day and age, so would love any advice out there.
Some quick tips:
1) Do push-ups. Regular, feet-elevated, diamond, uneven (1 hand on medicine ball), both on medicine ball. Push-ups are great for developing full upper body strength.
2) Don't neglect upper back work. Do as much, if not more, horizontal rowing variations. Things like seated cable rows, chest-supported rows, barbell rows, and even vertical pulling like pull-ups. Your body doesn't want to grow too far out of proportion or else it senses injuries will follow.
3) Do Close-Grip Bench Press as well. Everything from chest strength to front delts to especially triceps are involved greatly in different positions of the bench press. Make sure you train CGBP heavy as well so 5-8 reps.
And finally, here is a great article overviewing the Bench Press entirely by Mike Robertson.
Bench Press by Mike Robertson
parrotbeak
Member
Link doesn't work
parrotbeak
Member
Thanks, good article.
One of the first things I was taught when benching was to squeeze my pecs before to activate them. I think this is probably a common problem with people who sit at a desk all day. Same with activating the glutes before you squat or deadlift; those muscles just sit inactive in most people all day.
Here's an article on making sure you're working your pecs:
http://www.bodyrecomposition.com/training/benching-with-the-pecs.html
J Tourettes
Banned
I'm worried that I may have to give up bench press for a while. I've dropped it from 79.5kg to 62.5kg, had almost 3 weeks off but my costochondritis still makes it feel like my ribcage is going to burst open at the sternum.
Feels bad, man
Feels bad, man
Before or after.
- Status