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[Brolic Gaoler]

I'm sure it is the shirt you are wearing but you look really skinny. Your newer pics are much better.

Me in early 2010. I've come a long way.

Oh, I was really thin back then, but well muscled too from body weight workm like I said, I was in running shape, that was the focus of my training. Lemme find some more pics. It's funny, because now I know how to get in running shape, and muscular strength.

And yeah, you've definitely made some good progress.

 

[Bealost]

What distance will you be running in the race?

It's a 3 mile long obstacle course. Hoping to do it in under 30. Best time on a similar one last year was 28.

 

[MjFrancis]

It never takes long for it to come up in fitness conversations with women, but whenever I hear a woman say she's afraid of becoming bulky, I think of Pauline Nordin. I consider her to be about as big as most woman could get without steroids, and she only looks particularly big when working out or during a professional photoshoot, both of which are when her muscles are all pumped up. But a woman like her trained for a decade and kept a strict diet the entire time to maintain her low bodyfat and carve a specific physique with focused intent.

I think it's downright insulting when a woman believes she'll blow up into a she-hulk when so many men pile into gyms around the world trying to bulk up and most fail. To any newcomers in this thread or anyone period, keep in mind the astronomical amount of effort it takes to look like this:

and that you probably aren't going to put in a quarter of that effort.

 

[Brolic Gaoler]

It never takes long for it to come up in fitness conversations with women, but whenever I hear a woman say she's afraid of becoming bulky, I think of Pauline Nordin. I consider her to be about as big as most woman could get without steroids, and she only looks particularly big when working out or during a professional photoshoot, both of which are when her muscles are all pumped up. But a woman like her trained for a decade and kept a strict diet the entire time to maintain her low bodyfat and carve a specific physique with focused intent.

I think it's downright insulting when a woman believes she'll blow up into a she-hulk when so many men pile into gyms around the world trying to bulk up and most fail. To any newcomers in this thread or anyone period, keep in mind the astronomical amount of effort it takes to look like this:

So hot, and my favorite color is OD green.

Thank you good sir.

 

[MjFrancis]

Your welcome!

 

[abuC]

I'm going to find some older pics of myself, in 2005 I was around 205lbs with 9-11% body fat, hurt my knee and stopped playing basketball and my weight just ballooned. The difference between 2005 and 2007 is about 45lbs, went from cornerback to offensive lineman.

 

[J Tourettes]

It's a 3 mile long obstacle course. Hoping to do it in under 30. Best time on a similar one last year was 28.

At that distance, I'd say you don't really need to drop any lifting sessions. Do a couple of hiit sessions and maybe a longer run at the weekends.

 

[abuC]

It never takes long for it to come up in fitness conversations with women, but whenever I hear a woman say she's afraid of becoming bulky, I think of Pauline Nordin. I consider her to be about as big as most woman could get without steroids, and she only looks particularly big when working out or during a professional photoshoot, both of which are when her muscles are all pumped up. But a woman like her trained for a decade and kept a strict diet the entire time to maintain her low bodyfat and carve a specific physique with focused intent.

I think it's downright insulting when a woman believes she'll blow up into a she-hulk when so many men pile into gyms around the world trying to bulk up and most fail. To any newcomers in this thread or anyone period, keep in mind the astronomical amount of effort it takes to look like this:



and that you probably aren't going to put in a quarter of that effort.

More women need to see this (NSFW):
http://www.youtube.com/watch?v=K0blpaPTozc

Description: Andressa Soares doing squats.

 

[blackflag]

It never takes long for it to come up in fitness conversations with women, but whenever I hear a woman say she's afraid of becoming bulky, I think of Pauline Nordin. I consider her to be about as big as most woman could get without steroids, and she only looks particularly big when working out or during a professional photoshoot, both of which are when her muscles are all pumped up. But a woman like her trained for a decade and kept a strict diet the entire time to maintain her low bodyfat and carve a specific physique with focused intent.

I think it's downright insulting when a woman believes she'll blow up into a she-hulk when so many men pile into gyms around the world trying to bulk up and most fail. To any newcomers in this thread or anyone period, keep in mind the astronomical amount of effort it takes to look like this:



and that you probably aren't going to put in a quarter of that effort.

Yeah totally. My wife swtarted her workout yesterday for the first time. Barbell squats, push ups, pendlay rows and some other stuff.

She always told me she didn't want to bulk up and I told her that was ridiculous. I got her some book called "the new rules of lifting for women". It basically says lift like a man and put down the barbie weights. The workouts it gives her are all compound Starting Strength/Stronglifts style workouts. It even has a chapter about the ridiculous idea that a woman could so easily bulk up when dudes trying it all the time cant get big.

She gets her first shot at the deadlift tomorrow.

 

[calza]

Yeah totally. My wife swtarted her workout yesterday for the first time. Barbell squats, push ups, pendlay rows and some other stuff.

She always told me she didn't want to bulk up and I told her that was ridiculous. I got her some book called "the new rules of lifting for women". It basically says lift like a man and put down the barbie weights. The workouts it gives her are all compound Starting Strength/Stronglifts style workouts. It even has a chapter about the ridiculous idea that a woman could so easily bulk up when dudes trying it all the time cant get big.

She gets her first shot at the deadlift tomorrow.

I was just wondering what TNWoLfW's program was? My girlfriend is doing SL at the moment, and she would be interested in seeing what its like.

 

[Petrie]

More women need to see this (NSFW):
http://www.youtube.com/watch?v=K0blpaPTozc

Description: Andressa Soares doing squats.

My god she is like the perfect woman.

 

[h_a_t]

I am certainly no expert, but I do have an anecdote. When I couldn't do a single pull-up I found it very helpful to do dead hangs for as long as possible. I did them every day, probably twice per day, when I would pass my pull-up bar. Maybe you can try that (i.e. do them for max time, rather than sets).

Thanks for the info deadbeef.
I went ahead and ordered one of these bands based on some recommendations from a few people.

http://rubberbanditz.com/pull-up-bands/

 

[Brolic Gaoler]

Dude, 5/3/1 with big but boring assistance is going to put more hair on my nuts, and that wasn't an issue in the first place.

Even doing shoulders kicked my ass, shit was on fire during the last 3 sets.

 

[Enco]

Oh yea, mocha protein whey!

So good.

 

[kylej]

those arms are scary. that chick could beat the piss out of me.

and I'd like it.

 

[MrToughPants]

Did a 115-110kg double and a few 110kg doubles/singles for pendlays tonight. Another 10x5 with 90-100kg.

RCs are feeling a bit better with the exercises/stretches the PT gave me... I actually did some BB bench for the first time in over a month and OHP tonight.

 

[gdt]

Hey guys, can anyone put together a quick

Spoiler

cheap

shopping list? As in, food. I picked up some protein bars a friend of mine recommended, and some grapes for snacking, but I haven't picked up actual food yet. Just cut portions way down. Mostly been eating egg white with a slice of whole wheat toast for breakfast->gym->protein bar after gym->dinnerish at 3-5 (which has only been white rice with a banana) then a small snack at 7ish (grapes).

I need some meat, for real. Going to the super market tomorrow to pick up chicken and lean ground beef, but that's all I got. Can't cook either, but I'll get some help with that.

Right now I'm 220, and I'm looking to lose weight, and bulk up of course. Should I hop into protein shakes at this point (just started diet + exercise this week)? When do I take the shake, if so?

 

[Jason's Ultimatum]

You guys gotta check out Szu's pic in the pics thread. Dude's arms are fucking gigantic, yet at the same looks weird on him. :O

 

[kylej]

Hey guys, can anyone put together a quick

Spoiler

cheap

shopping list? As in, food. I picked up some protein bars a friend of mine recommended, and some grapes for snacking, but I haven't picked up actual food yet. Just cut portions way down. Mostly been eating egg white with a slice of whole wheat toast for breakfast->gym->protein bar after gym->dinnerish at 3-5 (which has only been white rice with a banana) then a small snack at 7ish (grapes).

I need some meat, for real. Going to the super market tomorrow to pick up chicken and lean ground beef, but that's all I got. Can't cook either, but I'll get some help with that.

Right now I'm 220, and I'm looking to lose weight, and bulk up of course. Should I hop into protein shakes at this point (just started diet + exercise this week)? When do I take the shake, if so?

Why are you cutting your portions way down if you're trying to bulk up? It's impossible to build muscle at a caloric deficit. Eat clean - chicken, whole grains, vegetables, lean beef - at a (small) surplus, lift heavy and your body will drop fat and build muscle at the same time.

 

[MjFrancis]

The pic in question that Jason's Ultimatum may be referring to.

(The guy on the right, not the left!)

 

[TheKaeptain]

You guys gotta check out Szu's pic in the pics thread. Dude's arms are fucking gigantic, yet at the same looks weird on him. :O

His profile pic is him. Guy is in good shape.

 

[IceCold]

The pic in question that Jason's Ultimatum may be referring to.

(The guy on the right, not the left!)

I think he means these:

Since there are several postings of post-workout pics, I guess I'll add to the mix.

A friend of mine caught me off guard with this pic.

This time, I was prepared.

 

[lenovox1]

ETA: Too late ;-)

 

[gdt]

Why are you cutting your portions way down if you're trying to bulk up? It's impossible to build muscle at a caloric deficit. Eat clean - chicken, whole grains, vegetables, lean beef - at a (small) surplus, lift heavy and your body will drop fat and build muscle at the same time.

I guess I would say bulking up is secondary to losing weight. I use to run a lot, and that lost me a ton of weight (didn't build up any muscles though, of course).

But if can eat regular portions of clean food, that's great. I don't know much about diet and lifting, only have experience with lots of running.

 

[Amagon]

Holy Shit!

 

[Cooter]

Chest and back need ASAP. Kinda freaky looking pics? He has arms as big as me and no chest. Wierd...

 

[IceCold]

By the way guys is P90x (Insanity too I guess) a good way to cut? There are some impressive progress pics in the P90x2 thread.

 

[Lamel]

Finally got back to lifting heavy since I just got back to college. I did mainly low weight high rep stuff at home, but I was glad to know I didn't lose any strength, phew. I guess the rest at home helped me a lot.

 

[entremet]

By the way guys is P90x (Insanity too I guess) a good way to cut? There are some impressive progress pics in the P90x2 thread.

I don't see why not. I'm too much a gym rat myself to ever do those programs.

 

[TheKaeptain]

Insanity is far better for cutting.

 

[kylej]

I guess I would say bulking up is secondary to losing weight. I use to run a lot, and that lost me a ton of weight (didn't build up any muscles though, of course).

But if can eat regular portions of clean food, that's great. I don't know much about diet and lifting, only have experience with lots of running.

Ya just eat regular portions and focus on compound movements - shoulder press, bench, incline, squat, deadlift, rows, pulldowns, pullups, etc. Tracking your progress with Fitocracy or a journal or whatever helps a lot too to know where you're at.



in other news I apparently tweaked some tendons in my right arm last week. shit sucks. Went up in weight on both my rows and shoulder press with good form but apparently my joints didn't like it. c'mon body :[

 

[grumble]

By the way guys is P90x (Insanity too I guess) a good way to cut? There are some impressive progress pics in the P90x2 thread.

I wouldn't do it. If you're at a sufficient stage of weight training that you're considering 'cutting', then P90X's limited focus on weighted movements will probably have you end up with more-than-necessary muscle loss. Just continue with your current program and slowly reduce calories.

 

[MjFrancis]

Why would his friend take pictures of him in the restroom? That is just odd.

Szu's arms are undoubtedly righteous, though. A++ would not arm wrestle.

 

[entremet]

Who is the Szu guy we're talking about? lol. Does he post in this thread?

 

[gdt]

Ya just eat regular portions and focus on compound movements - shoulder press, bench, incline, squat, deadlift, rows, pulldowns, pullups, etc. Tracking your progress with Fitocracy or a journal or whatever helps a lot too to know where you're at.

Hmm, anyone have an invite to this site?

 

[entremet]

Hmm, anyone have an invite to this site?

Yep. PM your email address.

 

[gdt]

Yep. PM your email address.

Thanks!

 

[parrotbeak]

Why would his friend take pictures of him in the restroom? That is just odd.

Haha, I was gonna say, no cell phone use in the locker room!

I believe he has posted in here before but can't remember what his training is like. I remember him talking about his avatar.

 

[entremet]

I shouldn't be laughing Ive been there, but this video is hilarious made my day.

I don't get benching alone at all. Can't do it.

 

[cuevas. PhD.]

I don't get benching alone at all. Can't do it.

I've done it for a couple years, you have to know how much you can lift.

 

[Cooter]

I've done it for a couple years, you have to know how much you can lift.

Yup. I only need a spot for my last set.

 

[Domino Theory]

Question: what's the idea behind doing only 1-2 sets for assistance lifts rather than your standard 3 (or more)?

 

[Szu]

Who is the Szu guy we're talking about? lol. Does he post in this thread?

I do now.

 

[TheKaeptain]

Yo, what's your workout like?

 

[Szu]

Why would his friend take pictures of him in the restroom? That is just odd.

Szu's arms are undoubtedly righteous, though. A++ would not arm wrestle.

OK, the pics were actually taken with my camera. I brought the camera in to show some of my friends my pics from CES (especially the one with the Reem). My friend was looking through some of the pics. Then, he snapped a pic of me. When I looked at the pic, I thought it looked pretty good. But I wasn't ready, so I just flexed my extended arms to add a bit more effect and he took another shot.

 

[Szu]

Yo, what's your workout like?

OK, my current routine (I tend to mix it up every 4-6 months):

Every workout begins with a five minute cardio run just to get my heart rate up. I prefer Precor ellipticals. I also like to finish most of my workouts with a 30 minute cardio burn. I do abs everyday, but I vary the workouts.

Mon - Focus on back
Warm up with about 50 pullups (no chinups)
4 sets of barbell back rows
4 sets of cable rows
4 sets of behind the neck lat pulldowns
4 sets of either single arm cable rows or dumbbell rows
4 sets on a lower back machine (I don't like to do dead lifts because my long arms make it harder for me to get the proper extension.)
4 sets of standing lat pulldown rows
Tons of more pullup to get my back into failure

Tues - Chest (Note: not a fan of barbell press. Both my shoulders don't agree with them and my long arms require more work)
4 sets of flat dumbbell press
4 sets of incline dumbbell press
4 sets of decline dumbbell press
4 sets of incline flys
4 sets of cable flys
4 sets of low cable flys
Combination of dips and light machine press to work my chest into failure.

Wed - Legs (I have shoulder issues so I don't do squats. However, I don't really focus on making my legs too powerful. I like to train with kickboxing. If my legs get too big, then they will slow me down)
4 sets of leg press
4 sets of lunges
4 sets of quad extensions
4 sets of hamstring extensions
4 sets of hip inductors
4 sets of calves extensions

Thurs - Shoulders
4 sets of seated military press
4 sets of alternating arm dumbbell press
4 sets of side shoulder raises
4 sets of single arm side shoulder raises
4 sets of front shoulder raises
4 sets of rear shoulder raises

Fri - Arms
4 sets of curling bars
4 sets of dumbbell curls
4 sets of hammer curls
4 sets of skull crushers
4 sets of cable extensions
4 sets of reverse grip cable extensions
Combination of various biceps and triceps workouts to get them to failure

Sat - Either an additional chest day (because my chest is my weakest muscle group), double cardio day (over one hour of cardio), or a make up day for any of the workouts that I miss during the week.

Sun - Mostly a rest day, but I might occasionally make it a double cardio day.

 

[Szu]

Chest and back need ASAP. Kinda freaky looking pics? He has arms as big as me and no chest. Wierd...

Yeah, by comparison to the rest of my body, my chest is my weakest muscle group. I can push a good amount of weight (flat dumbbell press of 100 lbs for 8 reps on my 4th set).

In the first pic, I actually relaxed. The second pic was me fooling around by pumping my arms, but I didn't pump my chest or back.

 

[GiJoccin]

I'm starting up Starting Strength next week (after a half marathon) - for people that are familiar with it, do you guys use assistance work in addition to the big 3 lifts he has you do every workout? I'm guessing I'll be exhausted after each workout...

 

[J Tourettes]

I'm starting up Starting Strength next week (after a half marathon) - for people that are familiar with it, do you guys use assistance work in addition to the big 3 lifts he has you do every workout? I'm guessing I'll be exhausted after each workout...

My experience with half marathons is pretty bad DOMS for 2 or 3 days. However, you should still be able to start SS as the first few workouts are with light weights to get you used to the form required.

As for the lifts, SS has Squat, Deadlift, Bench, Overhead press, and powercleans. I also do 3 sets of chin ups or pull ups after each workout so it looks like this:

Workout A:

Squat
Bench
Deadlift
Chin ups

Workout B

Squat
Overhead press
Powercleans
Pull ups

 

[despire]

I also do 3 sets of chin ups or pull ups after each workout so it looks like this:

Workout A:

Squat
Bench
Deadlift
Chin ups

Workout B

Squat
Overhead press
Powercleans
Pull ups

Yeah, same routine here. Chins and pull-ups are nice.