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[Drealmcc0y]

I hate being in class for 10 hours. And sitting on my ass all day is not helping my DOMS from Mondays Squats session of doom. Sure isn't going to help deadlifts tomorrow.

Deadbeef save me!

I have 5 hour shifts at work, where im not allowed to eat or drink during this time.

In fact this leads me into a question ive wondered for a while.

I know im supposed to get protein intake throughout the day preferably every 3 hours(correct?) so how is this affecting my muscle gains if I go 6+ hours without any food, specifically protein?

 

[cuevas. PhD.]

I have 5 hour shifts at work, where im not allowed to eat or drink during this time.

In fact this leads me into a question ive wondered for a while.

I know im supposed to get protein intake throughout the day preferably every 3 hours(correct?) so how is this affecting my muscle gains if I go 6+ hours without any food, specifically protein?

Don't worry about eating every 3 hours. Just make sure to get your intake for the day, doesn't matter if it's 3 or 10 meals as long as you get it.

 

[Drealmcc0y]

Don't worry about eating every 3 hours. Just make sure to get your intake for the day, doesn't matter if it's 3 or 10 meals as long as you get it.

Truly?

I heard the opposite. Taking tons of protein in 1 go doesnt really do anything for you, I thought.

 

[Brolic Gaoler]

10 hours of class? Just sitting there?

No, 4 classes. The first two are 50 minutes, the third is an hour and 15 minutes and the last class is 3 hours, but I'm here all fucking day.

I leave home at 10am and I'm here till 9pm and don't get home till 9:45. So it's a shitload of sitting. Not exactly letting the blood clean out my DOMS.

 

[cuevas. PhD.]

Truly?

I heard the opposite. Taking tons of protein in 1 go doesnt really do anything for you, I thought.

Truly.

http://www.leangains.com/

I'm not recommending IF, but this site has a lot of good information.

 

[parrotbeak]

No, 4 classes. The first two are 50 minutes, the third is an hour and 15 minutes and the last class is 3 hours, but I'm here all fucking day.

I leave home at 10am and I'm here till 9pm and don't get home till 9:45. So it's a shitload of sitting. Not exactly letting the blood clean out my DOMS.

That sucks. Can you find a spot to do burpees or something in between class?

 

[Brolic Gaoler]

That sucks. Can you find a spot to do burpees or something in between class?

That would be a negative good sir.

I'll just stretch like crazy when I get home and do an extended warmup tomorrow before doing deads.

It's going to be brutal though, high rep deads are gonna kick my ass.

 

[JB1981]

I sometimes do lying BB bench rows on a flat elevated bench after pendlay rows. No stress on the lower back and your upper back gets worked very well.

Cambered

Regular

These are pretty sweet - thank you for the links

 

[gdt]

Did Squats, benching, curls, shoulder presses, leg work, lateral raises, glutton...somethings....crunches, ran for 15 mins, on the bike for another 10, this that and the other thing today, and I feel fucking great. A little sore in my arms/shoulders, but not bad at all. Feel wayyyyy better than yesterday, for whatever reason (this is my 3rd day straight of hitting the gym). The weights I'm doing are pathetically low compared to you guys, but hopefully I'll start inching that up slowly.

I went to the supermarket afterwards and picked up a bunch of food, then cooked my own meal for like the first time ever (eggs aren't a meal, I don't think). Brown rice (no salt, pinch of extra virgin olive oil) with ground beef with green peppers and onions (lean, boiled the fat off first, then fried it a bit in the olive oil, with a little bit of tomato sauce), and a banana on the side. Feel great.

I had to fry it a bit, just to mix it in with the peppers and onions. Thinking about just eating the meat right after boiling next time.

I have 2/3 meals of meat left, after that's done, I'm gonna give baked chicken a shot, just gotta come up with a recipe of some sort...

 

[thomaser]

Anyone else have problems with lying triceps extensions, by the way? I somehow fucked up a hand doing these (using an ez-curl bar with the technique explained by Rippetoe). It's as if I tore something inside the hand when "throwing" the bar back up. It's been over a month since it happened, and I haven't dared to do the exercise again since the pain caused me tons of problems at work, and took three-four weeks to disappear.

 

[kylej]

Did Squats, benching, curls, shoulder presses, leg work, lateral raises, glutton...somethings....crunches, ran for 15 mins, on the bike for another 10, this that and the other thing today, and I feel fucking great. A little sore in my arms/shoulders, but not bad at all. Feel wayyyyy better than yesterday, for whatever reason (this is my 3rd day straight of hitting the gym). The weights I'm doing are pathetically low compared to you guys, but hopefully I'll start inching that up slowly.

Why are you doing full body workouts? Chest, shoulder, legs, arms, 'abs', and a half hour of cardio for three consecutive days is way overkill.

If you want to be in the gym 4 days a week do something like this

Chest/Tris
Back/Bis
Shoulders
Legs

Your muscles grow during rest, not at the gym.

 

[X-Frame]

Anyone else have problems with lying triceps extensions, by the way? I somehow fucked up a hand doing these (using an ez-curl bar with the technique explained by Rippetoe). It's as if I tore something inside the hand when "throwing" the bar back up. It's been over a month since it happened, and I haven't dared to do the exercise again since the pain caused me tons of problems at work, and took three-four weeks to disappear.

How do you do them?

Most people do them incorrectly. They start with the bar straight up in-front of their eyes with arms extended and then bend the elbows down so the bar stops at their forehead. This is the wrong form.

What you need to do is start with your arms pointing behind your head up at an angle and then bend your elbows so that the bar stops behind your head. Doing this should instantly alleviate any issues. However, most of the issues people have are elbows but your hand seems like a pretty random incident -- but it's worth it to ask about form.

 

[parrotbeak]

Brown rice (no salt, pinch of extra virgin olive oil) with ground beef with green peppers and onions (lean, boiled the fat off first, then fried it a bit in the olive oil, with a little bit of tomato sauce), and a banana on the side. Feel great.

I don't mean any offense, but did this taste good? If not, you would be a rare person to be able to keep it up long term.

 

[thomaser]

How do you do them?

Most people do them incorrectly. They start with the bar straight up in-front of their eyes with arms extended and then bend the elbows down so the bar stops at their forehead. This is the wrong form.

What you need to do is start with your arms pointing behind your head up at an angle and then bend your elbows so that the bar stops behind your head. Doing this should instantly alleviate any issues. However, most of the issues people have are elbows but your hand seems like a pretty random incident -- but it's worth it to ask about form.

I start with the bar straight up with extended arms, and bend my elbows slowly until the bar comes behind and below my head. Then I "throw" it as hard as I can back up to the starting position. Like in this video (he doesn't show the movement until 10 minutes or so). The injury happened at the "throwing" part. But you're right, it was probably a random thing. Couldn't pinch or squeeze anything for a long time afterwards.

 

[TheNatural]

I've got a question that I don't think deserves a new thread. Anyone have any advice on a good meal plan or cookbook with schedule where I can cook something that is: cheap, easy, and healthy.

It's fairly easy to hit on three of those attributes, but not all three. Cheap and easy and not healthy, well that's basically 99% of stuff in any given store or restaurant. Cheap and healthy, but not easy, there's plenty of things to make if you take the time to cook the grease out of things, chop and dice vegetables, and so on. I can make a mean guacamole for example (not 100% healthy, but just an example) except it takes me an hour to do it. Easy and healthy, but not cheap, plenty of whole food restaurants and stores. Or I could go to the store and get pre-made salads, but not interested in spending $10 plus for a meal of lettuce and vegetables.

Anyone have any advice?

 

[parrotbeak]

I start with the bar straight up with extended arms, and bend my elbows slowly until the bar comes behind and below my head. Then I "throw" it as hard as I can back up to the starting position. Like in this video (he doesn't show the movement until 10 minutes or so). The injury happened at the "throwing" part. But you're right, it was probably a random thing. Couldn't pinch or squeeze anything for a long time afterwards.

Hmm, I wonder if the pain in my hand a few months ago was from this. It did happen approximately around the time I added LTEs, but it was something I only would notice randomly at different times, and it didn't keep me from training or anything else. It was a weird pain and not severe at all, and just on the left side when I flexed my index finger. Seemed to be somewhere in the first knuckle, but it was difficult to pin point.

I do find that most ez bars in my gym are a bit skinny and I have to squeeze very hard to keep it from rolling around, so that took some getting used to.

 

[Revoh]

Hi Fitness-GAF,

I'm a 23 years old male, 65 kg, about 175 cm, skinny fat (love handles and abdomen area mostly, I'm starting to look like a corpse in the other areas haha) looking to add some muscles without getting fatter. I'm on a low carb diet since last october and I've lost 15 kg in total.

After reading the OP I've bought Starting Strength. So choosing the routine part is done.

The diet is what concerns me. I know I have to eat to add muscles but I also know how badly my body stores fat and I'm afraid if I start to eat a lot of food all of sudden I'm going to end up fat again. I'm familiarized with the LeanGains concept of slow bulking but I don't know if it suites a beginner like myself.

What type of diet do you guys suggest for clean bulking?

Thanks

 

[Petrie]

I've got a question that I don't think deserves a new thread. Anyone have any advice on a good meal plan or cookbook with schedule where I can cook something that is: cheap, easy, and healthy.

It's fairly easy to hit on three of those attributes, but not all three. Cheap and easy and not healthy, well that's basically 99% of stuff in any given store or restaurant. Cheap and healthy, but not easy, there's plenty of things to make if you take the time to cook the grease out of things, chop and dice vegetables, and so on. I can make a mean guacamole for example (not 100% healthy, but just an example) except it takes me an hour to do it. Easy and healthy, but not cheap, plenty of whole food restaurants and stores. Or I could go to the store and get pre-made salads, but not interested in spending $10 plus for a meal of lettuce and vegetables.

Anyone have any advice?

Get a slow cooker. It will be your best friend. Throw a bunch of stuff in there, leave it for 8n hours, come home to 3/4 meals worth of food at the ready, perhaps more.

Start cooking in bulk.

Hi Fitness-GAF,

I'm a 23 years old male, 65 kg, about 175 cm, skinny fat (love handles and abdomen area mostly, I'm starting to look like a corpse in the other areas haha) looking to add some muscles without getting fatter. I'm on a low carb diet since last october and I've lost 15 kg in total.

After reading the OP I've bought Starting Strength. So choosing the routine part is done.

The diet is what concerns me. I know I have to eat to add muscles but I also know how badly my body stores fat and I'm afraid if I start to eat a lot of food all of sudden I'm going to end up fat again. I'm familiarized with the LeanGains concept of slow bulking but I don't know if it suites a beginner like myself.

What type of diet do you guys suggest for clean bulking?

Thanks

Eat clean, lift heavy. Your body will use the extra fuel to build muscles. You may gain a little fat, but you won't look like it because of all the muscle you'll be adding to go with it.

 

[balddemon]

My wrists hurt. Too many pushups and cranes and hand stands I guess. Day off today (first since I"ve started bodyweight) to let them recover. ANy good stretches for them? My wrists have always had problems, can probalby be attributed to extensive computer time lol

 

[gdt]

Why are you doing full body workouts? Chest, shoulder, legs, arms, 'abs', and a half hour of cardio for three consecutive days is way overkill.

If you want to be in the gym 4 days a week do something like this

Chest/Tris
Back/Bis
Shoulders
Legs

Your muscles grow during rest, not at the gym.

I'm not really lifting on Tuesdays/Thursday though. It's only light cardio on the days to keep it going. Yesterday I just ran/on the bike for a bit. Oh and squats, only because I didn't on Monday.

Tomorrow, same deal, just some running, bike, probably nothing else.

 

[gdt]

I don't mean any offense, but did this taste good? If not, you would be a rare person to be able to keep it up long term.

Yeah, it really did. The meat gave the rice any taste I needed. With ground beef (very yummy with the peppers and onions) on the side, I can mix it all up so I get tasty meat in my mouth...........................................................................................................................................................with every spoon of rice.

I will experiment with getting more taste in the rice itself. I'm gonna look up recipes and stuff. Maybe garlic or some herbs etc. Just gotta find something that will taste good and do no damage.

 

[Draft]

Don't worry about eating every 3 hours. Just make sure to get your intake for the day, doesn't matter if it's 3 or 10 meals as long as you get it.

Yup, that eating schedule stuff is just broscience. If it wasn't possible to get adequate protein from one big meaty meal per day, human beings would have died off during the thousands of years we were hunter-gatherers.

 

[Revoh]

Eat clean, lift heavy. Your body will use the extra fuel to build muscles. You may gain a little fat, but you won't look like it because of all the muscle you'll be adding to go with it.

So how do I know my maintenance calories? I need to add 300-500 more calories on top of that to gain muscles right?

Right know I'm probably eating 60% fat, 35% protein, 5% carbs. How should my ratios change once I start SS? More carbs less fats?

Thanks

 

[Draft]

So how do I know my maintenance calories? I need to add 300-500 more calories on top of that to gain muscles right?

Right know I'm probably eating 60% fat, 35% protein, 5% carbs. How should my ratios change once I start SS? More carbs less fats?

Thanks

Figure out how many calories you've been eating to maintain whatever your current weight is. That's maintenance.

Don't think too hard about the diet. Eat as many grams of protein as your desired bodyweight (you want to be 200 pounds of rippling muscle, eat at least 200 grams of protein a day.) The fat requirements will probably be met while eating the protein, assuming the skin stays on the chicken and the milk is uncut. Eat some good carbs every day, like sweet potatoes, and don't eat very many bad carbs like white bread, sugar, candy, or anything else that's just garbage.

Getting to that protein number and not eating garbage will clear up the diet for just about anyone.

 

[Cooter]

I forgot how satisfying chains are. It's been over a year since I brought them in and boy are they fun. I threw them on my bench. Highly recommended. I only have two 10lb chains but want about thirty.

 

[MrToughPants]

Anyone else have problems with lying triceps extensions, by the way? I somehow fucked up a hand doing these (using an ez-curl bar with the technique explained by Rippetoe). It's as if I tore something inside the hand when "throwing" the bar back up. It's been over a month since it happened, and I haven't dared to do the exercise again since the pain caused me tons of problems at work, and took three-four weeks to disappear.

How do you do them?

Most people do them incorrectly. They start with the bar straight up in-front of their eyes with arms extended and then bend the elbows down so the bar stops at their forehead. This is the wrong form.

What you need to do is start with your arms pointing behind your head up at an angle and then bend your elbows so that the bar stops behind your head. Doing this should instantly alleviate any issues. However, most of the issues people have are elbows but your hand seems like a pretty random incident -- but it's worth it to ask about form.

Good lying tricep extensions (non-pullover)

I do mine like this but on a bench since I go lower past my head a bit.

 

[Petrie]

I must say I can see the negative side of Fitocracy now. Tonight I took it easy on squats as recommended, just doing a lighter set, then did my Power Cleans and OHP, and founhd I only got like 600 points instead of my usual 900-1100. I know I should do what's best for my body, but damnit the gamer in me wants to see that experience keep increasing at that same rate.

I did however act sane and not do so, but oh, the urge was there!

Figure out how many calories you've been eating to maintain whatever your current weight is. That's maintenance.

Don't think too hard about the diet. Eat as many grams of protein as your desired bodyweight (you want to be 200 pounds of rippling muscle, eat at least 200 grams of protein a day.) The fat requirements will probably be met while eating the protein, assuming the skin stays on the chicken and the milk is uncut. Eat some good carbs every day, like sweet potatoes, and don't eat very many bad carbs like white bread, sugar, candy, or anything else that's just garbage.

Getting to that protein number and not eating garbage will clear up the diet for just about anyone.

This. Don't worry too much about specifics, just eat clean, and make sure you get enough protein. The rest should take care of itself. You're a beginner, your body wants to grow.

 

[X-Frame]

MrToughPants -- yeah that's correct.

 

[Mr.City]

I see lots of dietary concerns on this page

http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-1.html
http://www.bodyrecomposition.com/muscle-gain/the-baseline-diet-part-2.html

 

[reilo]

Super meeeeeeeeeeeeh workouts on Monday and today. Three months ago I would have been perfectly happy with what I did today at the gym, but I know I can do more and do better. Time to eat big, rest up, and go at it again Friday.

 

[Petrie]

(Edited out)

 

[parrotbeak]

Good lying tricep extensions (non-pullover)

I do mine like this but on a bench since I go lower past my head a bit.

Thanks for posting; I've been doing it this way on a bench but I'm going to start doing them on the floor because it gets hard on lower back to sit down with it after cleaning or to pop them up with my knees. It doesn't hurt, but I just feel like I'm rounding too much and worry about potential problems. This will just get rid of any concern and I can pound the shit out of my tris.

That would be a negative good sir.

Just think about MJ doing pistol squats while held captive in the visitor center.

I get tasty meat in my mouth

Right on. Ya, I like to use a lot of different herbs and spices to change up the flavors. My diet can be sloppy cuz I eat out on weekends and there's always snacks in the office. When I cook, I focus on protein first, make sure I use my garden veggies, and everything else is an after-thought. Tonight it's pink beans cooked all day with sausage, onions, tomato, cabbage, and flavored with fennel, celery seed and chili peppers. Basically a homemade pork and beans--way tastier and not full of sugar. I dunno whether it would pass in the nutrition thread, but it's got lots of protein and fucking tasty.

 

[Mr.City]

So, can you guys tell me if at around 200lbs, 5'10, I'm eating enough on SS? I thought I was, but now it seems perhaps not? Here's today's intake:

2 spoonfulls of natural peanut butter
4 strips of thick cut bacon and 6 scrambles eggs
2 scoops of whey protein with water
handfull of peanuts
piece of chicken parm & 3/4 cup brown rice
1 whole apple
2 scoops of whey protein with water
2 piece of tilapia
handfull of peanuts

Does it seem like I'm getting enough calories? I'm not sure where to add more in, or what to use. Unfortunately I can't stand green veggies so that limits me a bit, along with an intolerance of salads as well. Some days it's more chicken, less fish, etc, but this gives a general idea. Also having to limit milk because I am lactose intolerant and my girl is sick of the gassiness. lol

Dude, I just posted something diet, and I have no idea how many calories that could aside from a rough guess. Also, why do none of you guys eat beef whilst getting trying to get stronger? It is not an evil meat

 

[Brolic Gaoler]

Just think about MJ doing pistol squats while held captive in the visitor center.

The funny thing is I CAN imagine that because I've been there twice. When he told that story I literally loled.

Anyway, I'm home now, and really don't know how I'm going to make it through DLs tomorrow.

Might be selling tickets to snap city tomorrow.

 

[ItAintEasyBeinCheesy]

I know some dude who's diet is basically sweet potato and steak, he's pretty huge.

 

[balddemon]

red meat is fucking delicious. chicken is aight. that's it.

 

[HarryHengst]

I must say I can see the negative side of Fitocracy now. Tonight I took it easy on squats as recommended, just doing a lighter set, then did my Power Cleans and OHP, and founhd I only got like 600 points instead of my usual 900-1100. I know I should do what's best for my body, but damnit the gamer in me wants to see that experience keep increasing at that same rate.

I did however act sane and not do so, but oh, the urge was there!

Haha, thats familiair. Im getting close to getting the first squat and deadlift achievements, but i know i still need a week or 2 to get the last increases in weight. Still, its frustrating to see them so close yet so far away. :lol

 

[reilo]

Dude, I just posted something diet, and I have no idea how many calories that could aside from a rough guess. Also, why do none of you guys eat beef whilst getting trying to get stronger? It is not an evil meat

Just made myself pasta bolognese (.5lb beef) with a rustic vodka tomato sauce.

Bomb.

To be more concise, beef has almost the same amount of protein per serving as chicken.

 

[parrotbeak]

red meat is fucking delicious. chicken is aight. that's it.

Chicken can be improved by cooking some sausage or bacon with it. It's just cheap and fast; that's the main appeal. I'd eat steak every night if I could afford it.

 

[reilo]

Chicken can be improved by cooking some sausage or bacon with it. It's just cheap and fast; that's the main appeal. I'd eat steak every night if I could afford it.

Per pound, I have found a boneless, skinless chicken breast to cost about the same (if not a little bit more depending if both are organic or not) as ground beef.

 

[MrToughPants]

Chicken's easier and cleaner to cook than ground beef.

Only time I don't mind cooking beef is burger patties outdoors on the BBQ.

 

[Mecha_Infantry]

My main beef with...beef is the fact in UK it costs a lot. Ground beef is better for me then beef cuts

My butcher sells me chicken thighs and legs at £3.50 per kg, beef is £4.99. Doing a per kg to protein check I'm eating as much protein as I would with beef.

The other issue as said on here is cooking it. I like grilling my chicken after letting it season and it's pretty quick and easy. I find I have to pan fry the beef and I can't do as much in bulk as needed.

But for the next few months I'll reintroduce beef into my diet, but only after workouts. So five times a week I'll be eating it. I can do with the extra creatine and boost of testosterone.

I'd easily take salmon over beef though

Also, alienshogun I will answer you! I just completely forgot. My workouts have changed a fair amount and I've PBd most of my lifts again.

Also I've been concentrating my back workouts on pullups of different variety. At 18 stones/252lbs I'm pulling 16 "wide as hell grip" pullups, chinups with a 20kg plate/45lbs for about 10. I'm finding that it's making my lats much wider and thicker, and is helping a lot of my other lifts. I accompany pullups with HEAVY pull downs, where I'm racking the machine for wide and V-Bar grips

But anyway, just sounding off. Alien, will speak later

 

[Urban Scholar]

I have an office job now and making gym progress is worrying me.

However this goes back to our individual goals being met daily and etc. I just wanted to get that out there.

 

[Mecha_Infantry]

Here is my back workout. I work it quite heavily as I tend to go by the Dorian Yates/Branch Warren method of training with volume and intensity.

You might notice deadlifts are missing, as I'm still recovering from two bulging disks, so I have put in Romainian Chairs as a replacement

-Pullups (Wide, Reverse, Behind the Neck) 9 sets

-Pulldowns (Wide, V-Bar) 6 sets

-Weighted Romanian Chair Raises

-Yates Rows (these are just underhand bent over rows, every two months I'll alternate)

-Seated Rows

-T Bar Rows

-One Arm Row

A lot of concentration for the next few months on my inner and outer lats. I'm competing at the end of the year so this is an area I want to shine. My upper lats/rear delts get most of the action on shoulers day as follows

SHOULERS

-Military Press (Dumbells for now)

-Front Raises LS SS(last set = superset) w/ Hammer Raises

-Lateral Raises

-High Rows

-Rear Shrugs

-Face Pulls

-Bent Over Rear Delts

-Rear Delt Machine(reverse chest flys)

As you see here I only hit the side felt once as I get a lot of work from the high rows on them. I find also doing the rear of the delt more, the side comes into play a lot more frequently, so less specific side work needed

One thig I'll probably put in is DB side shrugs just for a couple of sets. I'll just keep spazzing out on this thread now, think I'll talk about arms next.

 

[Mecha_Infantry]

Arm day for me is normally hell as I do it all in one go, heavy and hard Dorian Yates style (I think I love him, and will be training with him in a few months time).

Luckily my arms are like my quads and back, genetically big. I currently have 20" arms (just under in fact) but a lot of that has to do with the dip of my tricep and not the head of the bicep. But I'm working on that a lot now.

I find arm day is my least exhausting but my most painful in terms of in session and DOMS, especially around the inner elbow.

-Dips- body weight then with a 100lbs plate if I'm feeling strong, otherwise 70/80 with full depth)

-Close Grip Bench Press (I'm staying at 220lbs for form. It KILLS my wrists at this weight, don't think I want to go higher for now)

-Skull Crushers/JM Presses

-Rear Dumbbell Extentions

-Seated Pushdowns (I have no idea why I do these)

-Cable Push downs

-Preacher Dumbbell Curls

-BB Curls (Olympic Bar)

-Concentration Curls SS w/Seated Hammer Curls (concentrated, front not side)

-Incline Bicep Curl Machine

Somedays if I have enough time I fish up on 21s, but that's just for the pump. Now I'm ok with a few exercises for the bicep, but I do 4 sets at more weight and less reps. How I find they like to be stimulated

I find I can get bigger arms by doing a lot of isolation work, especially on triceps, but it affects my bench or gets affected by me bench depending on what day I do chest

Anyway, I hope to have more of a peaked bicep by the year end, so a lot more stretching exercises and full contractions ahead

 

[Petrie]

Dude, I just posted something diet, and I have no idea how many calories that could aside from a rough guess. Also, why do none of you guys eat beef whilst getting trying to get stronger? It is not an evil meat

Oh I eat plenty of red meat. Actually made a really meaty chili (about 8lbs of beef total) in the slow cooker last week, that I've had at least a bowl or 2 of every day for the last 4/5, so I wanted a different variety today.

Fair enough though.

Per pound, I have found a boneless, skinless chicken breast to cost about the same (if not a little bit more depending if both are organic or not) as ground beef.

Yeah at my local market so long as you are buying it in bulk, both are around $1.99 a lb, and I always buy in bulk so it works nicely.

 

[snoopen]

this guy is amazing..

http://www.youtube.com/watch?v=a3BHTexj__U

http://bodybuildersinc.yuku.com/topic/3143#.Txf_82_rrUc

 

[BlueScrote]

Good lying tricep extensions (non-pullover)

I do mine like this but on a bench since I go lower past my head a bit.

Excuse my ignorance, but what makes that different than a standard skullcrusher? The explosive movement? It doesn't seem like he's getting the depth for LTE (although he is going deeper than a skullcrusher does).

 

[gdt]

Semi related to that guy, there's a guy at my gym with one leg, pretty inspiring. In great shape too.

 

[Brolic Gaoler]

Excuse my ignorance, but what makes that different than a standard skullcrusher? The explosive movement? It doesn't seem like he's getting the depth for LTE (although he is going deeper than a skullcrusher does).

You're right, there's little to absolutely no shoulder rotation/movement in his video.

I miss LTEs and shrugs already. But what I'm doing in the gym is already busting my balls.

Mecha, it's cool man. I already moved to 5/3/1 this week. Shit's brutal, good luck getting ready for that competition.