Since the start of June I've been on a new diet and increase exercise and it's going pretty well so far. I'm probably going to get a stationary bike to increase my exercise a little more and they're just so cheap I feel like there's no reason not to get one. If all I do is cardio is it worth it to buy protein bars or shakes or anything? It seems that's more for weight lifting and such and they aren't exactly cheap. And any recommendations if i do get something? I have amazon prime so I was looking to get something from Amazon
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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Brolic Gaoler
formerly Alienshogun
Did 315x 3 bench tuesday, then again twice right after.
A guy I always see there came up to me and chatted me up, he owns a personal training company and he used to lift competitively. He said he's impressed with my gains (he's been watching me which is a bit weird) and thinks I can probably max out at 340-350 right now.
Think I may give that a go next week.
A guy I always see there came up to me and chatted me up, he owns a personal training company and he used to lift competitively. He said he's impressed with my gains (he's been watching me which is a bit weird) and thinks I can probably max out at 340-350 right now.
Think I may give that a go next week.
Brolic Gaoler
formerly Alienshogun
Cooter said:
Sweet, thanks for the support.
Now I'm more stoked for Tuesday!
cuevas. PhD.
Member
Alienshogun said:
...nice...I'll be watching...oh yes do that bench press...do it again...oh yeah...
>
Brolic Gaoler
formerly Alienshogun
Cooter said:
I'm at 240 right now, need to start running again, I could definitely stand to lose some fat.
My press and bench are pretty high(215x2 press) (325 bench at the tail end of my flat bench routine), just started on deadlift and squats more seriously.
cuevas said:...nice...I'll be watching...oh yes do that bench press...do it again...oh yeah...
>
Creeper alert! haha.
cuevas. PhD.
Member
Brolic Gaoler
formerly Alienshogun
Cooter said:
lol yeah, I've more or less maintained my fat while I've been making gains.
My gains have been coming crazy fast though. The muscle in my upper body is taking over most of the fat, my chest and arms are pretty substantial right now. I just wish the fat burning came with it, haha.
cuevas. PhD.
Member
Cooter said:
I don't know if that was sarcasm because it only took you 2 minutes to watch a 10min video :[
Brolic Gaoler
formerly Alienshogun
Cooter said:
lol, scooby is an aquired taste.
That video was informative though.
Basically eat clean, eat a lot of protein, and do cardio.
I'm positive if I started running again with how I'm lifting now my weight would melt off.
cuevas. PhD.
Member
Alienshogun said:
Yep, that's pretty much the secret (with enough protein of course). Most people only want to do one or the other or sacrifice parts if their workouts so they can do the other, balls out on both or don't complain about results.
Alienshogun said:
No doubt but would you continue to show gains? I know one can naturally build muscle without gaining fat but I seriously doubt you can cut fat while gaining muscle. Love to be proved wrong. Went back and watched a bit more. Nothing earth shattering.
cuevas. PhD.
Member
Cooter said:
Nope, its very possible. It's just slower than what people want.
Lose weight? Starve yourself
Get stronger? Eat a shit ton
People do that kind of shit to see quick results.
cuevas said:
So if I'm sitting at 180, 10% BF and benching 285x4 I can eventually be 170, 8% and benching 315x4 if I follow this guys program of eating 1g per lb and being 10% below my daily requirement? Sounds like BS. I can see it working for beginners but I'm skeptical it would work on someone who has been training for years.
And what happens when you get to the BF% you'd like? Do you up your calories and just maintain? At some point to get a low BF% the gains will stop.
cuevas. PhD.
Member
Cooter said:
He addresses that in the video, but yeah he says advanced people can't. (advanced bodybuilders or even people with very low BF%)
HisshouBuraiKen
Member
So I started at around 185, 23% BF, down to 179 and 21% (these are based off my scale with the metal pads, obviously inaccurate for anything but a general picture) after a month of this workout:
http://www.criticalbench.com/edt-fat-loss.htm
EDT is fun! It's cool trying to beat your record every week and kind of zen, there is only you vs the clock. I replaced hack squats and dumbell deadlifts with regular squats/deads. I'm trying to work in more cardio too but this damn bathroom renovation keeps sucking up my off nights
My goal is to get down to about 170 which should put me around 17-18% BF and then switch to 5x5. I'm shooting to get there by the end of July which I think is doable if I start doing more cardio along with the EDT.
Anyways it's late and I'm rambling I really just wanted to post the EDT workout. EDT is fun and worth trying out as a form of HIIT.
http://www.criticalbench.com/edt-fat-loss.htm
EDT is fun! It's cool trying to beat your record every week and kind of zen, there is only you vs the clock. I replaced hack squats and dumbell deadlifts with regular squats/deads. I'm trying to work in more cardio too but this damn bathroom renovation keeps sucking up my off nights
My goal is to get down to about 170 which should put me around 17-18% BF and then switch to 5x5. I'm shooting to get there by the end of July which I think is doable if I start doing more cardio along with the EDT.
Anyways it's late and I'm rambling I really just wanted to post the EDT workout. EDT is fun and worth trying out as a form of HIIT.
Brolic Gaoler
formerly Alienshogun
Cooter said:
Yeah, I don't think I'm going to seriously cut until I hit around 380+ bench. At my rate that shouldn't be too long.
I'm worried about the effect of cutting that extra energy out too.
281 pull-ups this week, and my max reps increased to 16. It's just one more rep than last week, but even discounting my kipped 17th rep it's progress. It's not the kind of progress you'd find in an infomercial, but I'm happy with it. At this rate I'll hit 20 in mid-July. Yesterday I did eight sets of ten spaced around three hour's time. Nice and slow, and I was feeling it when I did 2x10 this morning. Deadlift's still progressing nicely too, so I suspect that I've already adapted to the pull-up volume well and it's having a helpful effect on my back movements.
@ HisshouBuraiKen - Can you quote some of the routine? That website is blocked for me. If not, I'll check it out later.
@ Alienshogun - Strong numbers, keep it up man. It's wise to keep your eye on a single prize. If we were all well-rounded enough to sprint 40 yards in 4.5 seconds and rep 225lbs for dozens of reps in one set we'd all be on our way to playing for the NFL.
And the Scooby stuff... I just can't watch it. I simply can't. The guy looks like he just walked off the set of a SoCal pr0no and donned a goofy bucket hat because that's all he has the time to put on between the set changes. And because no one's told him that it's not 1997 anymore.
Of course, while it alienates me, I'm sure he gets plenty of hits just from being such a goofy card.
@ HisshouBuraiKen - Can you quote some of the routine? That website is blocked for me. If not, I'll check it out later.
@ Alienshogun - Strong numbers, keep it up man. It's wise to keep your eye on a single prize. If we were all well-rounded enough to sprint 40 yards in 4.5 seconds and rep 225lbs for dozens of reps in one set we'd all be on our way to playing for the NFL.
And the Scooby stuff... I just can't watch it. I simply can't. The guy looks like he just walked off the set of a SoCal pr0no and donned a goofy bucket hat because that's all he has the time to put on between the set changes. And because no one's told him that it's not 1997 anymore.
Of course, while it alienates me, I'm sure he gets plenty of hits just from being such a goofy card.
Brolic Gaoler
formerly Alienshogun
MjFrancis said:
lol, yeah, he's hard to take, but I don't think his info is bad.
Thanks for the encouragement!
Your lats must be pretty big bud.
parrotbeak
Member
Anyone else dealing with borderline high blood pressure? This is all new to me, and I'm pretty confused. I don't think I can exercise more than I already do, although I can do more cardio. My diet isn't clean by body building standards, but it's better than most people. My salt probably could be lower, but I'd just have to eat out less. I'm thinking I should eat more potassium rich food. I can lose weight for sure but I'm not obese. I'm a pretty calm and stable person; I could meditate more but I'm not mentally stressed.
I guess I'm going to focus on my diet a bit more and do more cardio and worry less about strength right now.
I'm not familiar with the pill options, but that will be the next step if I can't get it lower on my own. Wondering how that will affect my workouts.
I guess I'm going to focus on my diet a bit more and do more cardio and worry less about strength right now.
I'm not familiar with the pill options, but that will be the next step if I can't get it lower on my own. Wondering how that will affect my workouts.
parrotbeak said:
I don't deal with it personally, but I've read a lot about people changing their diets and having their blood pressures plummet.
In fact, I read an article just today about this very thing.
Mark's Daily Apple - Don't you just love making doctor's speechless?
So I'm not sure what you'd estimate your bodyfat % to be at, but for the most part it seems pretty "simple" to reduce blood pressure with mostly diet alone.
I'd stay away from pills until you've exhausted dietary options first.
parrotbeak
Member
Thanks, ya, I definitely don't want to be on pills. I'm not sure what my body fat is, but based on tape measure I'm guessing around 18-20%. I know this needs to come down and I'm making slow progress there, but it's weird that my bp was normal when I was incapacitated by injury, and now that I'm actually feeling like I can work out as hard as I want, my bp is going up. I'm eating better now that I can exercise, since I need to make sure I get protein, and I'm seeing results. My cardio is better than it's been in a long time.X-Frame said:
The only thing I can think is that I used to eat a lot of bananas and cut back because of the carbs. My garden has also suffered because of abnormal weather, so I'm not eating as much dark greens. Just bought a bunch of broccoli, spinach, and avocados. Gonna see how eating more potassium rich foods helps.
I guess I'll also try magnesium citrate, as suggested in the weight loss thread, although I'm not too thrilled with the idea of any pills. Will try it though. Magnesium in food is supposed to be good for bp too, but I eat a lot of fish already.
MWS Natural
Member
Nice numbers.Alienshogun said:
I am around the same but every since I started working out with 300+ on the bench my chest is constantly sore/fatigued. I even stopped doing pushups during the week but for some reason it feels like it has never fully recovered.
I took it easy yesterday going light with 225lb (5x5) after doing shoulders and by the 3rd set my chest was completely tired and burnt out like I had done a massive chest workout. Perhaps I need to find a better recovery supplement outside of BCAA's. I just came seem to shake this fatigue/soreness in my chest even with a week of rest in between workouts.
Anton Sugar
Member
ezrarh said:
I'd honestly strap on a belt and do another cycle or two for 5x5. Good chance you can get 30-40 lbs more with the belt at the end of the cycle(s).
And don't get me wrong, 5/3/1 is GREAT. I was on it for a year and made gains (after the initial lower-weight cycles) every cycle. I just think, looking back, if you CAN still progress linearly, then do it. There's really no reason not to, unless you don't mind about making slower gains when they could be faster.
Understandable if you're burnt out on 5x5, but just my two cents.
Epic Tales of Penis
Banned
Max bench calculator for 1 max rep has you at:Alienshogun said:
343.665
saw this 5x5 calculator worksheet on bodybuilding forums
http://www.vicjg.com/aspx/madcowint.aspx
anyone on 5x5, do the numbers seem legit? I would be using to work on my deadlift.
edit: Never mind, saw it recommended in the old thread.
http://www.vicjg.com/aspx/madcowint.aspx
anyone on 5x5, do the numbers seem legit? I would be using to work on my deadlift.
edit: Never mind, saw it recommended in the old thread.
Went to the gym today with a couple of friends that have been working out forever (they'd fit right in here, actually), and I was taught front-squats. I think I'll that to my routine (1 set back squats, 2 sets front-squat at lower weight of course).
The other really really great advice I got was how to massage certain areas of your back using a lacrosse ball you can buy for $1 from any sporting store. You basically find a wall and place the ball on your back and just let it roll around and massage into the spots you can't necessarily get without somebody doing it for you. It's essentially similar to using a foam roller except you can target the tightened areas like inbetween your shoulders and such. It really helped loosen things up.
On a similar subject, it's been a while since I read the OP, but is there a section on foam rollers/lacrosse balls and other intricacies somebody can do to loosen up and self-massage areas of your body?
Also, on Tuesday I broke bodyweight on my squats (175lbs back squat), and today I hit 180, but I had to do a broken set of 3 and 2 reps to get to my 5 rep count.
The other really really great advice I got was how to massage certain areas of your back using a lacrosse ball you can buy for $1 from any sporting store. You basically find a wall and place the ball on your back and just let it roll around and massage into the spots you can't necessarily get without somebody doing it for you. It's essentially similar to using a foam roller except you can target the tightened areas like inbetween your shoulders and such. It really helped loosen things up.
On a similar subject, it's been a while since I read the OP, but is there a section on foam rollers/lacrosse balls and other intricacies somebody can do to loosen up and self-massage areas of your body?
Also, on Tuesday I broke bodyweight on my squats (175lbs back squat), and today I hit 180, but I had to do a broken set of 3 and 2 reps to get to my 5 rep count.
cuevas. PhD.
Member
I really like the stretches in p90x, rollers is awesome for my back
http://liveitbuzzed.com/2009/03/07/p90x-review-stretch-x-dont-forget-to-breath
you just roll up in a ball basically and target your lower back all the way up to your shoulders.
http://liveitbuzzed.com/2009/03/07/p90x-review-stretch-x-dont-forget-to-breath
you just roll up in a ball basically and target your lower back all the way up to your shoulders.
Devin Olsen
Member
Three hundred and eighty pounds on bench? That is almost three of me, Christ. My mental image of you is wayyy off. Nice job bro.Alienshogun said:
Excellent and exactly what I was referencing. This should be a part of the OP as, and others can chime in, I believe this to be essential part of off-day body maintenance. The great part is that you don't need to be spending a dollar an hour on a massage.X-Frame said:
Hey guys,
Been meaning to post in this (and the previous threads) for a while, but was always a bit too intimidated. Anyway, here goes (be gentle!):
Does anyone have any recommendations for a simple, "pre-fitness" regime - by which I mean, I intend to join a gym and begin with weights, etc., with supervision around the new year (when my financial situation will be radically better), but before then, I'd like to get into a state of basic fitness and strength, without needing too much equipment. Unfortunately, it is winter here in the southern hemisphere, so it's not a great time for running about outside, but I do have access to a treadmill, a pull-up bar and don't mind getting a swiss ball. I remember that there was once a link in these threads to a push-up routine, where you gradually build up over time, but I'd worry about focusing a a set of muscles without working the antagonistic muscles as well.
About me: 22 year old male, skinny as hell (hard-gainer, I believe it's called), no injuries but I do feel I am more inflexible than I ought to be. My work situation has me very hard-pressed for time for the rest of this year, but then things will ease up hugely.
Goals: to build basic strength, particularly in "stabiliser" muscles, so that I'd be better set for lifting weights when I come to that, and also because we'd all like real-world strength.
Ideally, the routine would be simple and balanced - in terms of using the various muscle groups.
Any help is much appreciated
Been meaning to post in this (and the previous threads) for a while, but was always a bit too intimidated. Anyway, here goes (be gentle!):
Does anyone have any recommendations for a simple, "pre-fitness" regime - by which I mean, I intend to join a gym and begin with weights, etc., with supervision around the new year (when my financial situation will be radically better), but before then, I'd like to get into a state of basic fitness and strength, without needing too much equipment. Unfortunately, it is winter here in the southern hemisphere, so it's not a great time for running about outside, but I do have access to a treadmill, a pull-up bar and don't mind getting a swiss ball. I remember that there was once a link in these threads to a push-up routine, where you gradually build up over time, but I'd worry about focusing a a set of muscles without working the antagonistic muscles as well.
About me: 22 year old male, skinny as hell (hard-gainer, I believe it's called), no injuries but I do feel I am more inflexible than I ought to be. My work situation has me very hard-pressed for time for the rest of this year, but then things will ease up hugely.
Goals: to build basic strength, particularly in "stabiliser" muscles, so that I'd be better set for lifting weights when I come to that, and also because we'd all like real-world strength.
Ideally, the routine would be simple and balanced - in terms of using the various muscle groups.
Any help is much appreciated
Well... If you don't have access to a gym, you can run and do all sorts of things, but this would be my advice: READ. Read Starting Strength, read bodybuilding.com forums, read about nutrition and supplementation- do this and you'll be raring to go once you get ur gym membership.NZer said:
Brolic Gaoler
formerly Alienshogun
MWS Natural said:
I just do creatine, condroiten (triflex) and fishoil. Pre workout I drink a rockstar and post workout I just do some EAS protein (whey).
This week my chest was sore from Tuesday till Saturday. Today is the first day it isn't sore, going to do shoulders/legs today.
I definitely know what you mean.
Epic Tales of Penis said:
Yeah, so it's definitely in the realm of possibility.
Unfortunately I overdid it on biceps thursday and my right elbow is aching.
Devin Olsen said:
I'm not your typical gamer.
The kenshin Icon doesn't help either.
To be clear though, I'm at 325 right now, but that's not a 1RM day, that's at the end of a normal lifting routine to see if I could get it up. I've never actually just went in and done a 1RM.
Once I get thinner I'll post a pic, I have very noticeable muscle, but with all the guys posting ripped up pics of themselves, I'm not even going to attempt that, haha.
So I finally joined the gym for the first time in my life. I've always had a relatively healthy and active lifestyle anyway, but my weight has been bothering me for a while now (too skinny), so I thought it was time to sculpt my body into an enviable manly mother fucker.
I joined with my best friend and we've both done a lot of research regarding nutrition, routines and other things that will help us reach our similar goals.
Feels fucking amazing having a gym buddy, and time sure does fly. My friend had to tell me to stop and pointed out we'd been in there for almost 1.5 hours! I definitely feel it the next day.
Anyway, good times, I'm incredibley motivated and I am determined to have a beach-ready body in time for next summer.
I joined with my best friend and we've both done a lot of research regarding nutrition, routines and other things that will help us reach our similar goals.
Feels fucking amazing having a gym buddy, and time sure does fly. My friend had to tell me to stop and pointed out we'd been in there for almost 1.5 hours! I definitely feel it the next day.
Anyway, good times, I'm incredibley motivated and I am determined to have a beach-ready body in time for next summer.
Brolic Gaoler
formerly Alienshogun
New PB today for press (standing barbell). I got 225 up once. Almost didn't, got stuck half way for almost a full 3 seconds lol.
Felt good to get 2 plates up.
Felt good to get 2 plates up.
Any good recommendations on a cutting diet? Is it also a good idea to continue to do compound exercises when trying to cut? Basically I've made some good gains over the last 4 months but am now trying to reign it in. I'm already going to throw in varieties of cardio (unless you have some choice exercises) but are there other good general tips? If anyone is reliable in terms of info, it's y'all.
Alienshogun said:
This winter when I was eating like a horse and walking around at 205 I hit 345x1. I was finishing up with 290x4or5 on my last set of bench. Based on this I think if you do a few warm up sets of 4 or 5 at 225 or so you should be closer to 360. Just my feel based on that 315x3 and then agian getting 2 more.
Alienshogun said:
How did your back not snap in half? Ouch!
Brolic Gaoler
formerly Alienshogun
Cooter said:
Hell if I know, I know people were looking at me like it was my last few seconds on Earth though, lol.
Regarding Bench, depending on how my shoulders/elbow feel I think I'm either going to grab a spotter or try the power rack with catch bars to find my 1RM. I've never tried a 1RM so it will be interesting. I'll probably do like you said and warm up 225x5 twice then go for it.
Typical days I warm up with 275x10 then do 295x5 then 315x3 then 2. (what I did last tuesday).
So basically I warm up 275 then 295 then find a good heavy weight I can do more than once, and double up on it to finish.
Alienshogun said:
Perfect. I've maxed a lot throughout my life and I always hit my best numbers doing just enough to get the blood flowing and my body used to semi-heavy weight and just going for it. I'm a firm believer in conserving energy for the big lift. If you are pressing 225 your front delts are gonna help you out a ton when you go to push up 360 or so. Good luck. I fully expect you to come back Tuesday with a successful lift of 360 plus.
Brolic Gaoler
formerly Alienshogun
Cooter said:
Jeeze, don't put so much pressure on me!
Brolic Gaoler
formerly Alienshogun
Cooter said:
Lol, now I'm gonna feel like a shitbag if I don't put up more than 340, haha.
Think I'm gonna skip my run tomorrow to store up some energy. Wanna go in full bore.
Mainly worried about finding a good spotter or doing it on the power rack. I've never benched in the power rack before, even though I "get" the concept.
FleckSplat
Member
I just went into a "Bod Pod" Friday and have 7.2% body fat. Lol. Even the trainer thought I had somewhere between 10-12.
I have been working out for four months (seriously for about 3). Results are great, just wish my arms would bulk up a bit faster.
I have been working out for four months (seriously for about 3). Results are great, just wish my arms would bulk up a bit faster.
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