19 at a local gym.
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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19 at a local gym.
Mr.Squirrel
Tom
I've been doing HIIT and that shit absolutely works but it's fucking BRUTAL.
I used to do 36 minutes of it on my cardio days. 30sec sprint at 9/10mph and 60sec walk at 3/4mph. By the time I would be done I was soaking wet and felt totally exhausted. I lost a lot of body fat in the process.
I have knee issues, so I've switched mines up. Know I do 3 cycles. 15minutes of HIIT, 15minute brisk walk @ 4mph, then another 15minutes of HIIT. I still burn a lot of calories, but it's less strain on my knees.
Brolic Gaoler
formerly Alienshogun
Have you tried those shrugs yet?
Mr.Squirrel
Tom
I pop my collar to you good sir.
I'll try a few reps/sets this afternoon when I'm done with my regular routine. If anyone else is in the gym I'll report on their puzzled responses to this exercise.
Brolic Gaoler
formerly Alienshogun
I'm going to try them tomorrow with my shoulder routine assuming you come back and aren't crippled.
On my way to work I noticed that they are opening a new gym. I'm super excited about it. I can finally join a real gym. The YMCA I go to is nice, but the only reason I went to it is because it was close to my house and the basketball court. Man going to a real gym for once is going to be sweet. It's close to my house, and since they are just opening it's going to be $10 a month so damn awesome.
parrotbeak
Member
Shit, I pay about $40 for the Y. I can go to my work gym for free but it's usually too crowded right after work and it's too far to drive to on weekends. It's ok though, since I go often enough to make it worth it.
MrToughPants
Brian Burke punched my mom
Home gym is the best investment if you have the room and means. I just moved into a new house with a double attached garage and I'm layering half the garage with 1/2" rubber cow stall mats, in the spring i'll put 3/4" plywood or OSB underneath. I plan on getting a power rack too so I can ditch the peg rack which has been good but not as versatile.
parrotbeak
Member
But holy shit, at least I'm not paying for X-Frame's gym. I hope that comes with massages from hot Russians.
Thanks for all the replies, I guess my best bet is to go to a local gym.
Whoa, thanks for that.
http://www.costco.com/Browse/Product.aspx?Prodid=11663697
This seems tempting, the only problem is the closest 24 hour fitness to me is in the Bronx on Fordham road. It's not that far, just can't imagine finding parking anywhere that isn't the hood. I think I'll go by there today and see how things are.
Whoa, thanks for that.
http://www.costco.com/Browse/Product.aspx?Prodid=11663697
This seems tempting, the only problem is the closest 24 hour fitness to me is in the Bronx on Fordham road. It's not that far, just can't imagine finding parking anywhere that isn't the hood. I think I'll go by there today and see how things are.
This. Home gyms are great if you have a bench, rack and pull up bar.
Racking weights sucks big time though.
Side note: I hate people who put light barbells in the bottom rack so you have to lift the heavy ones right to the top!
That 24 hr thing seems like a good idea...and it's a lot cheaper than $33/month which is what they charge normally. Now I just need a job and $300
Oh shit that blows man! Good thing I'm in Kansas..or is it?
Ahhhhh, read the small print:
Membership certificates cannot be redeemed in Hawaii, Maryland, New York, New Jersey or Tennessee.
Oh shit that blows man! Good thing I'm in Kansas..or is it?
parrotbeak
Member
Oh haha, that's why I never heard of that deal.Ahhhhh, read the small print:
Membership certificates cannot be redeemed in Hawaii, Maryland, New York, New Jersey or Tennessee.
A few of my friends have those pay $700 for 3 years and then lifetime is $30/year or some ridiculous shit like that. I was turned off by those types of deals and the sales pitch you get when you go as a guest, so I never really considered 24 vs the Y. Just tell me the rate, don't make me do math to figure out what the best deal over the next 10 years will be.
Sorry about not be able to take advantage of that deal, guys. It has made building a gym at home before my membership expires much more feasible. That rate is just so damn cheap I felt like I'd be an idiot to pass it up. To be fair, 24-hour Fitness probably guesses a good portion of these certificates are sold to people who show up for two months and never come back, giving them $300 for 4-8 visits.
Too bad for them I've shown up 3-5 times a week for over a year and used up a copious amount of their hot water and soap. Yeah, I'm a cheapskate and it's nice to have a cheap water bill at home.
Too bad for them I've shown up 3-5 times a week for over a year and used up a copious amount of their hot water and soap. Yeah, I'm a cheapskate and it's nice to have a cheap water bill at home.
cuevas. PhD.
Member
You are doing hiit for way to long. HIIT is about keeping your heart rate up, not what speed you go at. At most you should be doing maybe 20 minutes. You are probably slowing if not completely stopping muscle/strength gains.
Brolic Gaoler
formerly Alienshogun
Deadlifts after squat day are not a good idea. Fuck me, my lower back is killing me, lol.
You don't rack weights in your gym?
I don't know. I think I'd prefer to work out in a gym. I like other people being around to interact with, and motivation.
It's never good to be in Kansas.
The entire state should just be a landing strip. I drove through on my way back to Illinois from Washington state. That highway is the longest flattest straightest road I've ever been on with the lowest fucking speed limit ever and the most cops I've ever seen at one time.
You don't rack weights in your gym?
I don't know. I think I'd prefer to work out in a gym. I like other people being around to interact with, and motivation.
It's never good to be in Kansas.
The entire state should just be a landing strip. I drove through on my way back to Illinois from Washington state. That highway is the longest flattest straightest road I've ever been on with the lowest fucking speed limit ever and the most cops I've ever seen at one time.
Mr.Squirrel
Tom
I'm not doing HIIT to gain strength though, I'm doing it to lose fat. I was 235, now I'm down to 185. Mission accomplished as far as I'm concerned. I have 20-25 more pounds to go until I'm at the weight I think I should be at.
And I'm building muscle at the same. I do HIIT on Tues/Thurs, and do weights on MWF. So far it's been working great for me. I'm gaining strength pretty quickly and moving up in weight on a regular basis. Everything's been going up, leg presses, bench, shoulder presses, and barbell curls.
cuevas. PhD.
Member
Yeah you are going to lose weight but that doesn't mean it's good for you.
Well...
Well...
Brolic Gaoler
formerly Alienshogun
Legpresses?
In the words of the glorious based rippetoe.
"You could legpress, but that's gay"
Deadlifts are always hard to place because recovery is such a bitch. I deadlift after my squat day but with a day of rest in between, and even then that can feel limiting sometimes. It's almost like you have to deadlift at the very end of a squat training day or put it as far away from squats as your training schedule allows.
Brolic Gaoler
formerly Alienshogun
Well, the other idiot thing I did was my second bench session before my deadlifts when deadlifts is the first thing I should have done today.
I literally did squats yesterday and did deadlifts today, no rest. Only did that because I took monday off.
I think I'm going to take a look at my routine and think about shifting some shit around.
Jason's Ultimatum
Member
Fuck. I can't do a muscle up anymore. I was able to do one awhile back.
What are some tips when practicing? I know you should practice by trying to bring your chest up above the bar, which I can do...
What are some tips when practicing? I know you should practice by trying to bring your chest up above the bar, which I can do...
Brolic Gaoler
formerly Alienshogun
Yeah, I may start squatting on my initial bench day and deadlift on my second bench day.
Or maybe move Deadlift to back day (Tuesday) and Squat to Friday (second bench day).
Brolic Gaoler
formerly Alienshogun
lol
I've never front squatted before, so that's a deal breaker for me.
Would be funny to see the barbell lost in your logger beard, haha.
Thanks for the heads up bud.
parrotbeak
Member
I like the front squat. Once my back is feeling better I will give this a try and report back. Might be a few weeks though; back is still in pain.
You can't keep talking about your beard without posting a pic dude.
Right now I imagine you like this man that I used to see at the gym when I went in the morning. He's a super ripped 50+ year old guy, with long hair and a massive beard. He would do pull ups like it was nothing. I'm pretty sure he's part of some biker gang (there's a lot of that at the gym I go to).
Most badass dude ever.
Keep trying 3 or 4 times a week and do a lot of pull ups, weighted and unweighted.
who was the dude asking for pics? I took this for SA but i'll crosspost here I guess
I never took shirtless pics when I was skinny-fat (embarrassed) so I can't compare that way, but if you compare my arm and shoulders and fit of my shirt you can see I've put on a decent amount of muscle
before I started lifting.
shirt looks like a carpet wrapped around me. sweet twig arms.
after 7 1/2 months of lifting (yes, I know I look like a retard with the iPad it's my only camera) I don't know what's with the facial pose either but fuck it this is a video game forum
getting there slowly but surely. for the New Years people jumping into the gym hopefully this helps show that you can go from having the arms and upper body of a terminally ill patient to a decent amount of muscle in not a very long time... if you're consistent and push yourself. next step is to get big as fuck by this time next year
I never took shirtless pics when I was skinny-fat (embarrassed) so I can't compare that way, but if you compare my arm and shoulders and fit of my shirt you can see I've put on a decent amount of muscle
before I started lifting.
shirt looks like a carpet wrapped around me. sweet twig arms.
after 7 1/2 months of lifting (yes, I know I look like a retard with the iPad it's my only camera) I don't know what's with the facial pose either but fuck it this is a video game forum
getting there slowly but surely. for the New Years people jumping into the gym hopefully this helps show that you can go from having the arms and upper body of a terminally ill patient to a decent amount of muscle in not a very long time... if you're consistent and push yourself. next step is to get big as fuck by this time next year
Brolic Gaoler
formerly Alienshogun
who was the dude asking for pics? I took this for SA but i'll crosspost here I guess
I never took shirtless pics when I was skinny-fat (embarrassed) so I can't compare that way, but if you compare my arm and shoulders and fit of my shirt you can see I've put on a decent amount of muscle
before I started lifting.
shirt looks like a carpet wrapped around me. sweet twig arms.
after 7 1/2 months of lifting (yes, I know I look like a retard with the iPad it's my only camera) I don't know what's with the facial pose either but fuck it this is a video game forum
.JPG)
getting there slowly but surely. for the New Years people jumping into the gym hopefully this helps show that you can go from having the arms and upper body of a terminally ill patient to a decent amount of muscle in not a very long time... if you're consistent and push yourself. next step is to get big as fuck by this time next year
Ipad picture had me rolling.
Looking good man.
thank you. yeah I feel like a retard with that iPad. I think I'm the only person in the world who owns an iPad but not a smartphone or digital camera.
Brolic Gaoler
formerly Alienshogun
Brolic Gaoler
formerly Alienshogun
lol
cuevas. PhD.
Member
Yeah make fun of overweight people, none of them venture into this thread anyhow.
You reinjure it ?
There are different assistance templates recommended with 5/3/1. The one I've been using because it's simple and I don't have to think is called Boring but Big. Basically you follow up the big exercise of the day, e.g. squats, with 5 sets of 10 at approximately 50% of your 1rm. I'm going to change that to just 1 set of rest-pause squats at like 80% of my 1rm. So today I did my 3 sets of 3 squats and then did a set of 345, where I did a rep, breathed a bit, did a rep, breathed a bit, etc etc. Ended up doing 10 reps. So I'm going to just do that kind of thing for squats and deadlifts for awhile and see how it goes.
Echoes of Pink
Member
Well I just got in a good last workout of the year. After a month and a half on StrongLifts, I dead lifted my own body weight for the first time ever and set myself in a position to squat for body weight at the end of next week. Looking forward to making that 2x body weight in 2012.
I also think it's time to switch to increasing the weight on the overhead press 2.5 pounds per lift instead of 5 pounds. I keep stalling every other workout but succeeding on the second try.
Good luck to everyone in 2012.
I also think it's time to switch to increasing the weight on the overhead press 2.5 pounds per lift instead of 5 pounds. I keep stalling every other workout but succeeding on the second try.
Good luck to everyone in 2012.
Yes that's correct
Yes sir.
Brolic Gaoler
formerly Alienshogun
lol x 2.
You've obviously never played Halo (or any other game) with Kyle.
Shit, I'm overweight and his "schtick" is hilarious.
That kind of blows my mind. I simply do assistance work without really thinking about it. I just do what I can do (ensuring the different "parts are hit" for 5-8 reps and I'm done with it. I do a crapload of assistance work, a bit too much actually and have begun scaling back, especially with the heavier loads I'm taking on.
Thanks for enlightening me, I'll have to look more into that.
cuevas. PhD.
Member
Does it? Pretty much every "strength" program ignores most isolation work.
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