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[MjFrancis]

Be forewarned this post is long with limited use information, all pertaining to estimating bodyweight + weight one-rep maxes. At the beginning of the month my weighted chins rep max looked like this with Jim Wendler's rep-max estimator in his 5/3/1 book:

Weight x Reps x .0333 + Weight = Estimated 1RM

(45 * 6 * 0.0333) + 45 = 53.99100

and happily enough I'm already back up to this:

(55 * 6 * 0.0333) + 55 = 65.98900

The numbers come out a little funny, but they represent progress. At weights so low, the one-rep maxes are obviously false (I can lift 55lbs for 6 reps but my estimated 1RM is 55.9lbs - really? So I decided to switch things up and include the obvious variable of my own weight in the equation. In an attempt to squeeze some damn sense out of these numbers for an accurate 1RM, my equation of bodyweight movement one-rep maxes with added weight looks like this:

Bodyweight + Weight x Reps x .0333 + Weight = Estimated 1RM

In this equation you only add your bodyweight variable to the first weight input so that you get an idea of the total amount of additional weight you can carry. I know my lowest bodyweight at any time this month was 165.5 so I'll use 165 as my weight (I know it's conservative but whatever, I'd rather not inflate these numbers for greater inaccuracy). So my January 4th and January 31st numbers now look like these, respectively:

(210 * 6 * 0.0333) + 45 = 86.95800

(220 * 6 * 0.0333) + 55 = 98.95600

And now it doesn't appear too screwed up to assumed I could add roughly 85lbs - 100lbs and get a rep in. That's fine, I don't need to know exactly how much my 1RM is (I don't take those numbers too seriously anyways) but I do like to know if I am still heading in the right direction. So, for my first reverse pyramid sets, I'm on the right track and I've helped everyone else in this thread who sucks at math like I do to make these calculations should they be so inclined.

 

[J Tourettes]

BJJ training is intense. It's probably one of the most, if not the most intense cardio you can do, so keep that in mind. You're going to be sore all over, and you're going to be dog shit tired.

If you do strength training and BJJ, you'll probably want to do the strength training before the BJJ on the same days, because you will require a day off afterwards unless you're in really good physical condition (and probably experienced, too). Lots of folks at my old gym would use the weight room in the hour before class started.

Sometimes I can barely walk the day after BJJ. Ensure you have that recovery day, light cardio at the most unless you can really handle it without any trouble.

Thanks guys. Pretty much what I thought. Going to be starting some HIIT from next week (Not really doen any cardio since I ran a 10k last year) and then when my studying is finished in July-ish I'll start BJJ to fill the time void left behind.

 

[Petrie]

first real day at the gym was more or less a success. Was way less packed so I didn't have to wait for anything and I felt less embarrassed then I thought I would. I am doing a 5x5 routine since a friend suggested it over the workout in the 1st post.

5x5 is a bit much for a beginner if you're doing the big lifts you should be. You'll likely find your numbers go up much slower than they otherwise could.

Good luck!

 

[Mr.City]

first real day at the gym was more or less a success. Was way less packed so I didn't have to wait for anything and I felt less embarrassed then I thought I would. I am doing a 5x5 routine since a friend suggested it over the workout in the 1st post.

I'm kinda curious as to why he suggested that over the routine in the OP. I don't make money off this, but I like the idea of getting more out of my work outs with the least amount of wasted effort.

 

[X-Frame]

Sitting your ass on the couch is something to be embarrassed about. Going to the gym and putting in the work, no matter what you look like and what numbers you're capable of pulling, is the opposite of that.

At my current BJJ school I'm training with a bunch of elite badasses doing hardcore conditioning training and I'm severely out of shape in comparison. I'm the low bar, the last place finisher in all the drills, including guys twice my age and guys with half of my BJJ experience. You could look at it like "rutger_hauer_blade_runner.gif" or you could look at it like "well then, that means that if you keep at it then you'll eventually be on par, since you're doing the same training they are." I feel like throwing my blue belt in the trash sometimes, but I gotta remind myself that I'm down >110 pounds in the last couple years and I've put in my work, the goalposts have just moved from "fat--->normal" to "normal--->athlete." So I suck it up and keep going.

You lost 110 pounds over a few years? Did I read that right?

If so that's awesome. I'm sure that story was in the weight loss thread.

 

[Timedog]

Be forewarned this post is long with limited use information, all pertaining to estimating bodyweight + weight one-rep maxes. At the beginning of the month my weighted chins rep max looked like this with Jim Wendler's rep-max estimator in his 5/3/1 book:

Weight x Reps x .0333 + Weight = Estimated 1RM

(45 * 6 * 0.0333) + 45 = 53.99100

and happily enough I'm already back up to this:

(55 * 6 * 0.0333) + 45 = 55.98900

The numbers come out a little funny, but they represent progress. At weights so low, the one-rep maxes are obviously false (I can lift 55lbs for 6 reps but my estimated 1RM is 55.9lbs - really? So I decided to switch things up and include the obvious variable of my own weight in the equation. In an attempt to squeeze some damn sense out of these numbers for an accurate 1RM, my equation of bodyweight movement one-rep maxes with added weight looks like this:

Bodyweight + Weight x Reps x .0333 + Weight = Estimated 1RM

In this equation you only add your bodyweight variable to the first weight input so that you get an idea of the total amount of additional weight you can carry. I know my lowest bodyweight at any time this month was 165.5 so I'll use 165 as my weight (I know it's conservative but whatever, I'd rather not inflate these numbers for greater inaccuracy). So my January 4th and January 31st numbers now look like these, respectively:

(210 * 6 * 0.0333) + 45 = 86.95800

(220 * 6 * 0.0333) + 45 = 88.95600

And now it doesn't appear too screwed up to assumed I could add roughly 85lbs - 90lbs and get a rep in. That's fine, I don't need to know exactly how much my 1RM is (I don't take those numbers too seriously anyways) but I do like to know if I am still heading in the right direction. So, for my first reverse pyramid sets, I'm on the right track and I've helped everyone else in this thread who sucks at math like I do to make these calculations should they be so inclined.

Looks like the bolded equations need 10lbs added, cause you're using 45 instead of 55, unless I'm missing something.

 

[MjFrancis]

EvilLore building character through discipline. That's nothing short of awesome. No reason to quit when you've gone this far.

 

[MjFrancis]

Looks like the bolded equations need 10lbs added, cause you're using 45 instead of 55, unless I'm missing something.

Two of the bolded did, thanks and corrected! I wrote them down correctly then reinput the information in my calculator with great haste and little attention to detail for the forum post.

 

[Mr.City]

http://www.70sbig.com/blog/2012/02/hit-it-and-quit-it/

 

[BlueScrote]

Take your body out to dinner every night, treat it nice, keep it happy. It may just give you what you want.

Since we're on the topic of "those guys at the gym", I have one: this man makes a circuit including things like the squat rack and bench with random weights so it's unlikely anyone would be able to jump in with him. Then he sits and talks for minutes at a time while holding up these various weightlifting stations. I don't know what kind of arrogance it takes to think you can claim half the gym as your own, at your own leisure.

Ugh, I hate that as well, especially when the gym is busy. For the most part though I find 95% of gym-goers are very polite with regards to equipment use.

 

[EviLore]

You lost 110 pounds over a few years? Did I read that right?

If so that's awesome. I'm sure that story was in the weight loss thread.

Yeah, 6'3 300 lbs summer of 2009--> 189 lbs currently. Hitting that high was the culmination of three years of working full time with NeoGAF (i.e. not leaving my damned apartment enough) and my terrible eating habits catching up with me.

I don't have any proper before pictures, but that's sort of a relief. I only have pics from 260 or so, and they're more effective than any horror film, haha, so I dare not think about what 300 was like.

Current goal is to get fit by the summer, for EviL Travels: Europe.

 

[blackflag]

5x5 is a bit much for a beginner if you're doing the big lifts you should be. You'll likely find your numbers go up much slower than they otherwise could.

Good luck!

Stronglifts 5x5 is fine for beginners. 3x5 is fine too. It is when you start getting a ton of weight on those bars that it becomes unsustainable.

I'd totally recommend 5x5 for a beginner

 

[Petrie]

Stronglifts 5x5 is fine for beginners. 3x5 is fine too. It is when you start getting a ton of weight on those bars that it becomes unsustainable.

I'd totally recommend 5x5 for a beginner

I guess im thinking more mentally. Im sure 5x5 is fine for a bit, but I know for my first 4-6 months seeing that weight go up every single workout was a huge motivator. I feel like a 5x5 program would allow less of that after a bit, hence my preference for 3x5 to begin with.

Different strokes.

 

[J Tourettes]

I guess im thinking more mentally. Im sure 5x5 is fine for a bit, but I know for my first 4-6 months seeing that weight go up every single workout was a huge motivator. I feel like a 5x5 program would allow less of that after a bit, hence my preference for 3x5 to begin with.

Different strokes.

I could be wrong but I think SL starts out at 5x5 but then cuts down to 3x5 when the weights get a bit heavier.

 

[Szu]

Of course, these same old people can't keep their fucking clothes on in the locker room! Walking around with a towel slung over the shoulder dammit.

Obligatory.

I swear this image has to have been posted at least a few times every year.

 

[blackflag]

I guess im thinking more mentally. Im sure 5x5 is fine for a bit, but I know for my first 4-6 months seeing that weight go up every single workout was a huge motivator. I feel like a 5x5 program would allow less of that after a bit, hence my preference for 3x5 to begin with.

Different strokes.

Yeah maybe different strokes.

I still do 5x5 and add 5 lbs per session for everything except 10 pounds to deads.

squat 240 5x5 3 days a week Weak squats
bench 245 5x5
Overhead Press 140 5x5
Pendlay rows 190 5x5
Deadlifts 390 1x5

I really need to switch to Wendler or something though because I'm starting to fail and it just seems like too much now but for true beginners, it should be able to be handled for awhile.

 

[Petrie]

I could be wrong but I think SL starts out at 5x5 but then cuts down to 3x5 when the weights get a bit heavier.

Well he didn't say he was on SL, just a 5x5 his friend told him about.

Yeah maybe different strokes.

I still do 5x5 and add 5 lbs per session for everything except 10 pounds to deads.

squat 240 5x5 3 days a week Weak squats
bench 245 5x5
Overhead Press 140 5x5
Pendlay rows 190 5x5
Deadlifts 390 1x5

I really need to switch to Wendler or something though because I'm starting to fail and it just seems like too much now but for true beginners, it should be able to be handled for awhile.

So weird when I see numbers like this compared to mine. I can't bench or dead anywhere near those numbers, but my OHP and Squat are substantially higher. What is wrong with my body type? lol

 

[MjFrancis]

blackflag, a program with less volume might be more appropriate at this point, especially given the disparity between your squat and your deadlift. I mean, 390lbs for 5 reps is fantastic, and having a squat that's almost half that at 5x5 tells me a little less volume might bring that up.

 

[Mr.City]

Yeah maybe different strokes.

I still do 5x5 and add 5 lbs per session for everything except 10 pounds to deads.

squat 240 5x5 3 days a week Weak squats
bench 245 5x5
Overhead Press 140 5x5
Pendlay rows 190 5x5
Deadlifts 390 1x5

I really need to switch to Wendler or something though because I'm starting to fail and it just seems like too much now but for true beginners, it should be able to be handled for awhile.

Why not just cut it down to 3x5 since it seems that 5x5 is proving to be too much volume to recover from?

 

[Trey]

So weird when I see numbers like this compared to mine. I can't bench or dead anywhere near those numbers, but my OHP and Squat are substantially higher. What is wrong with my body type? lol

Stronger lower body. I'm the same.

 

[Jason's Ultimatum]

HOOOOOOOOLY SHIT at the gym today. I was finishing up legs, and after doing a set, I started to walk. I felt my hamstrings cramp up. WORST FUCKING CRAMP AND PAIN EVER. Both my hamstrings cramped up. Not only that, but the cramp went down to my calf muscle.

I was in serious pain, clinching my butt cheeks, rubbing my hammies, and breathing in and out. My expression on my face looked like I had a knife shoved up my butt. Thing is, nobody bothered coming over to ask me if I was alright. I then bent over to touch my toes so that my hammies would stretch, and thankfully it worked.

I did one set of RDL, but that was it. Literally took me ten minutes to make the cramp go away.

 

[entremet]

Do any of you guys know of any HIIT based barbell workouts a la xfit style. I might add a HIIT day to my current protocol to speed fat loss.

 

[Price Dalton]

Do any of you guys know of any HIIT based barbell workouts a la xfit style. I might add a HIIT day to my current protocol to speed fat loss.

Maybe try barbell complexes a la Dan John? They're pretty awesome and hard.

 

[FallingEdge]

Been on vacation since Friday and am ready to hit up the gym tonight. I know it has only been 5 days but I always think I am so much weaker. Although the lack of exercise doesn't help, my poor diet makes me even more paranoid haha.

Are you asking in here because of all the amazing bathroom mirror self-portraits people have posted in here?

Lol

Yup! Actually, I thought I hit create new thread as opposed to a new post. My bad!

 

[parrotbeak]

So as the title states, I'm in the market for a digital camera. It isn't for me, it will be a gift for the gf. I wouldn't mind spending a few hundred and am looking for something that will be used mainly for taking pics although video will be nice. I am a complete noob in this situation and any help is appreciated.

Thanks!

Are you asking in here because of all the amazing bathroom mirror self-portraits people have posted in here?

Lol

 

[cuevas. PhD.]

Yeah, 6'3 300 lbs summer of 2009--< 189 lbs currently. Hitting that high was the culmination of three years of working full time with NeoGAF (i.e. not leaving my damned apartment enough) and my terrible eating habits catching up with me.

I don't have any proper before pictures, but that's sort of a relief. I only have pics from 260 or so, and they're more effective than any horror film, haha, so I dare not think about what 300 was like.

Current goal is to get fit by the summer, for EviL Travels: Europe.

I was a cupcake short of 300 in 2009 when I stepped on the scale for the first time in a while. I am now 180-85 depending on how much drinking I do. I got that way by binge drinking and eating like shit. I maintained most of my strength and am working my way up now. I'll post pics when I'm satisfied.

Well some people have already seen me.

 

[Mr.City]

Maybe try barbell complexes a la Dan John? They're pretty awesome and hard.

His book, Never Let Go, is free on Amazon now.

 

[Price Dalton]

His book, Never Let Go, is free on Amazon now.

Yep. Downloaded it earlier but haven't looked yet. Have you read it?

 

[Mr.City]

Not yet, but there are a wealth of quality fitness books on Kindle, such as Starting Strength and some good book about diet and overeating, as recommended by Martin Berkham of Lean Gains fame.

 

[FallingEdge]

I can't recall but did someone suggest Twinlab protein powder in this thread? I'm about to run out and I need some more.

 

[Petrie]

I can't recall but did someone suggest Twinlab protein powder in this thread? I'm about to run out and I need some more.

I did. Decent tasting and a great price with Subscribe and Save on Amazon.

 

[Kwhit10]

I can't recall but did someone suggest Twinlab protein powder in this thread? I'm about to run out and I need some more.

I'll vouch for it too. I like the taste and it's been cheapest I've seen.

 

[blackflag]

Well he didn't say he was on SL, just a 5x5 his friend told him about.




So weird when I see numbers like this compared to mine. I can't bench or dead anywhere near those numbers, but my OHP and Squat are substantially higher. What is wrong with my body type? lol

Yeah I know I can OHP more, but I'm just adding 5 per workout anyway so I don't stall too fast.

Squats are a different story. I just don't like them and had never worked legs until I started 5x5 like 6 weeks ago. I know I can do more than that but probably not much more on 5x5 at 3xper week. My squat numbers are just really bad compared to everything else.

 

[blackflag]

blackflag, a program with less volume might be more appropriate at this point, especially given the disparity between your squat and your deadlift. I mean, 390lbs for 5 reps is fantastic, and having a squat that's almost half that at 5x5 tells me a little less volume might bring that up.

Yeah i'm definitely switching soon to 3x5 or Wendlay's program. Waiting for my next stall which should be soon.

 

[Timedog]

subscribe and save, is there like a contract? how does it work?

 

[rando14]

subscribe and save, is there like a contract? how does it work?

Technically you sign up for a time period where they'll automatically ship it to you i.e. once every six months.

However you are free to cancel it whenever.

 

[Timedog]

Technically you sign up for a time period where they'll automatically ship it to you i.e. once every six months.

However you are free to cancel it whenever.

Hahaha, fuck, should have done this earlier. What is a good protein powder that's cheap. Right now I have optimum nutrition 100% gold standard whey, but I don't know if I even give a shit if it has isolates or whatever the fuck in it. Just want cheap and palatable.

 

[FallingEdge]

I did. Decent tasting and a great price with Subscribe and Save on Amazon.

I'll vouch for it too. I like the taste and it's been cheapest I've seen.

Thanks! Just ordered some. Hope I like it haha.

 

[Petrie]

Hahaha, fuck, should have done this earlier. What is a good protein powder that's cheap. Right now I have optimum nutrition 100% gold standard whey, but I don't know if I even give a shit if it has isolates or whatever the fuck in it. Just want cheap and palatable.

Twinlab Chocolate is pretty good and under $30 last I checked with SaS

 

[rando14]

http://www.amazon.com/dp/B000GC7DKC/?tag=neogaf0e-20

 

[Lamel]

Then clarify for him if you are going to shoot him down like that.

Lol how did I shoot him down, it's plain fact. I'm in no position to go in depth on it either, but there is such a thing as common sense. 12 g of protein a day isn't going to give you 1 lb of muscle a week...c'mon son.

He's strictly thinking that every single gram of protein goes into muscle building, and disputing proven results with his own faulty mathematics. Sure, he can try to make sense of it...but I'd rather he just read the body re-composition articles, as he said he would...which is good.

Edit: Plus a lot of people already clarified for him...so yeah don't be so sensitive gosh.

 

[cuevas. PhD.]

http://www.amazon.com/dp/B000GC7DKC/?tag=neogaf0e-20

A review says the scoops are double the size of ON, are you getting half the protein in a 5lb tub?

 

[FallingEdge]

A review says the scoops are double the size of ON, are you getting half the protein in a 5lb tub?

I wouldn't say half. Looking at the picture, you have 64 servings. I believe ON is around 70ish. However, I use 2-3 scoops a day so I will be going through that quick.

sigh, if only ON still did subscribe and save and it wasn't 50+ bux. The 24 hour near me has it for 43+tax. Might just go that route later.

 

[Jason's Ultimatum]

The five star whey protein by muscle tech is pretty damn good. The vanilla tastes gooood.

They sell it at walmart.

 

[Petrie]

The five star whey protein by muscle tech is pretty damn good. The vanilla tastes gooood.

They sell it at walmart.

Everyone I've talked to has said it comes out clumpy and tastes like ass. It was cheap as hell a few weeks back but they talked me out of it.

 

[IceCold]

I had asked this before but I wonder if the premium price for isolate protein is even worth it. Sure, concentrate protein will have a bit of fat and sugar but will that even be that big of a deal? It's only around 10-12% of fat + sugar per scoop.

 

[Jason's Ultimatum]

Tastes like ass? They have no clue what they're talking about, then. It basically tastes like ON's vanilla ice cream. If it didn't, then I'd agree and wouldn't be buying it.

Also, there is a little clump that gets stuck, but unless you're really lazy, I get a spoon and scrape it off, and then blend.

http://www.walmart.com/ip/Six-Star-...n-Whey-Protein-2-Lb/10533111?findingMethod=rr

EDIT-It's six star, heh.

 

[parrotbeak]

Tastes like ass? They have no clue what they're talking about, then.

Oh, I'm not going to. Hi.

 

[Brolic Gaoler]

Everyone I've talked to has said it comes out clumpy and tastes like ass. It was cheap as hell a few weeks back but they talked me out of it.

The chocolate does taste like straight ass. I've never tried vanilla of any whey after having Myoplex because it nearly made me vomit.

IMO if the chocolate tastes like ass, there's not much hope for vanilla.

People who like that shit must lick door stops and litter boxes as a hobby.

 

[Jason's Ultimatum]

Oh, I'm not going to. Hi.

What?

On BB reviews are great, but I buy vanilla cream. I tried chocolate, and it tastes like chocolate cake batter.

http://www.bodybuilding.com/store/six-star-pro/whey-protein-plus.html

God, what a rip off ON is now. Fuck that.

And I finally got some sun on my pale ass at the pool today. All oiled up, looking shredded. Women were like, ":O".