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[MjFrancis]

GAF, i'm currently living in small city,where there's only a few gyms.The gym i'm going,which is definitely the best one, has free weights and a squat rack.But i don't have the space to do Deadlifts or OHP.Is there any alternative routine, you'd recommend?

If it's a power cage you can take the safety bars off and deadlift inside it. You can also overhead press on the outside of it, typically.

Likewise, if it's a squat rack you can overhead press inside of it with no problem. Just push the bar up where it's racked at. You can deadlift behind/in-front of where you step into the rack, typically.

If either of these options aren't feasible, take a picture of what you're talking about. Deadlifting and pressing should be fine in almost any configuration I'm imagining.

 

[HarryHengst]

GAF, i'm currently living in small city,where there's only a few gyms.The gym i'm going,which is definitely the best one, has free weights and a squat rack.But i don't have the space to do Deadlifts or OHP.Is there any alternative routine, you'd recommend?

Why cant you do overhead press in the squat rack? If you can do squats you have the space for them, unless the ceiling is literally as high as you are. :lol

 

[Esch]

Finally got back on the lift/diet train this past week after a frustrating period of inconsistent training and just being too damn busy. Finally managed to rock 285 on my deadlift comfortably! Feelsgoodman

 

[gdt]

Oh....oh....no.

Took a protein shake for the first time earlier, now I'm farting like a madman. Have to work at 3 as well :/.

 

[low-G]

Oh....oh....no.

Took a protein shake for the first time earlier, now I'm farting like a madman. Have to work at 3 as well :/.

Funny story, I've just started with the (whey) protein powder and I think it FIXED my digestive system.

 

[Cheeto]

Found my 1 rep maxes for Deadlift and Bench this week. I'm going to blast past shogun by summer, believe

 

[Jason's Ultimatum]

Just let em loose at work. I fart all the time at work, even in front of the ladies.

The best thing to do is rip a smelly one in the breakroom, leave and hide while watching somone goes in the breakroom and quickly leaves in disgust.

 

[Szu]

I remember Hulk and his family would come to my Gold's Gym every so often. I know he's old and has many injuries, but that dude would walk around like a 90 year old man. His son was a big douchebag, though.

I think they filmed a scene in my gym for their reality TV show.

I remember that scene. I recall he bumped into a male porn star and his daughter shook his hand. Afterward, Hulk told his daughter that she might want to wash her hand.

 

[Szu]

Just let em loose at work. I fart all the time at work, even in front of the ladies.

The best thing to do is rip a smelly one in the breakroom, leave and hide while watching somone goes in the breakroom and quickly leaves in disgust.

I think we would get along really well.

 

[Jason's Ultimatum]

I don't watch reality TV shows, especially if it's a white trash family like the Hulks, but the scene they filmed from what I remember was where they were doing yoga.

 

[Brolic Gaoler]

So I think I was right about my psoas. Deadlifts went fine today, even ended deadlifts at 425x5. Going to start streching out my hips every morning.

Found my 1 rep maxes for Deadlift and Bench this week. I'm going to blast past shogun by summer, believe

That's a pretty low bar to set.

I thought you were already above me anyway.

 

[BoobPhysics101]

When I first started a high protein diet about 2 years ago, the shakes caused me to fart like crazy. Now I rarely have bad gas at all (the other night was the first time in a while). Does this mean that I've become accustomed to it?

 

[Cheeto]

So I think I was right about my psoas. Deadlifts went fine today, even ended deadlifts at 425x5. Going to start streching out my hips every morning.



That's a pretty low bar to set.

I thought you were already above me anyway.

I thought you were ahead of me...

I did 455 deadlift for one rep today and almost got a second rep but couldn't fully lock. Earlier in the week I did one rep of 315 on bench for the first time in a long time. I may have been able to get another rep or two, but I decided to take it slower and save that attempt for next week. About 8 months ago I lost a lot of strength in my bench press out of nowhere. I had done a rep of 315 around that time, then for months after that I my working set was decreasing by 5 lbs a week until around 245 and now I'm finally back to where I was.

 

[FallingEdge]

Gym tonight, then buying the SC5 guide and playing games for the rest of the night while it snows 6-10 inches.

Gotta love it.

 

[Brolic Gaoler]

I thought you were ahead of me...

I did 455 deadlift for one rep today and almost got a second rep but couldn't fully lock. Earlier in the week I did one rep of 315 on bench for the first time in a long time. I may have been able to get another rep or two, but I decided to take it slower and save that attempt for next week. About 8 months ago I lost a lot of strength in my bench press out of nowhere. I had done a rep of 315 around that time, then for months after that I my working set was decreasing by 5 lbs a week until around 245 and now I'm finally back to where I was.

Yeah, my numbers are a little higher than that. Shouldn't be hard to pass me though. You probably weigh less than me, so in that respect you're probably already stronger.

 

[Cheeto]

Yeah, my numbers are a little higher than that. Shouldn't be hard to pass me though. You probably weigh less than me, so in that respect you're probably already stronger.

Doubt it, I'm 6'3" 260lbs

either way, it's on whether you like it or not

 

[Urban Scholar]

Funny story, I've just started with the (whey) protein powder and I think it FIXED my digestive system.

Hmm interesting, could you share more on this? If you feel comfortable?

 

[Ashhong]

Should I incorporate squats on my back/biceps days or chest/triceps days? Does it really matter?

 

[FallingEdge]

Should I incorporate squats on my back/biceps days or chest/triceps days? Does it really matter?

If you are doing a traditional split, why not just do them on leg days?

 

[Ashhong]

If you are doing a traditional split, why not just do them on leg days?

I am just now actually starting to incorporate legs, and was going to just add them to one of the 2 days above..

 

[Petrie]

If you are doing a traditional split, why not just do them on leg days?

This. Why not leg day?

 

[X-Frame]

I don't know if it's the benefits of raw milk or the problems with pasteurized milk that have been overstated, but either would not surprise me in the least.

At a cursory search I've been able to find that the CDC isn't a fan of raw milk, but since those bastards have a problem with me eating raw eggs (especially raw cookie dough!) they can suck it. The risk/reward of contracting salmonella is worth it for a healthy person such as myself. I like the flavor and drink it whenever the opportunity comes forth.

Would you throw raw eggs in a protein shake? Should I be using eggs from free-roam chickens for that or are the regular ones fine?

 

[Ashhong]

I'm still developing a program that works for me, a max of 3 days a week. I guess I can do 1 back/biceps, 1 chest/triceps, and 1 leg day? What else is there to do other than leg presses and squats?

 

[Brolic Gaoler]

Doubt it, I'm 6'3" 260lbs

either way, it's on whether you like it or not

Yeah, you're bigger than me. (I'm 242 atm)

Well, for reference my lifts are as follows (5/3/1 estimated 1rm) Bench 390, Squat 430, and Deadlift 495.

All the power in the world to ya, I look forward to congratulating you on passing me! (Like I said though, that's a pretty low bar to set).

 

[MrToughPants]

I'm still developing a program that works for me, a max of 3 days a week. I guess I can do 1 back/biceps, 1 chest/triceps, and 1 leg day? What else is there to do other than leg presses and squats?

With free weights these can be treated as compound exercises.

RDL - Hams, glutes, Lower Back - PC
Lunges - Quads, Hams, Glutes (depending on length/shortness of the lunges) - PC
Front Squats - Quads


Didn't even eat today yet, well I had a 1L milk + 2 scoop protein shake 750cal/75-85g protein. So I just cooked a 5 eggs scrambled with 150g of cheese and some chunky salsa, 3 raisin/cinnamon toast with margarine and a glass of milk and a liter of water.

Umnomnomnomnom

 

[Mecha_Infantry]

so if your trying to gain muscle weight, is doing cardio after weight training or even on the same day as weight training a bad thing? or does it totally not matter and it's up to calorie intake?

Don't get caught up on the timing and shit. Everybody is different, but start with the basics and get enough calories in you first, when you get too pudgy, then incorporate the cardio. I suggest 15 mins after each session, but thats how I do it, you can opt for a longer off weights day session

 

[X-Frame]

I'm still developing a program that works for me, a max of 3 days a week. I guess I can do 1 back/biceps, 1 chest/triceps, and 1 leg day? What else is there to do other than leg presses and squats?

Don't ignore single-leg training. Walking Lunges, Reverse Goblet Lunges, Rear-Foot Elevated Split-Squats, Pistols, Lateral Lunges .. all of these help with building the legs, core stability, and coordination.

If you start with some barbell back/front squats, you can then move to single-leg training to work on any imbalances or weaknesses. I'd bet most peoples have noticeably imbalances between both legs.

 

[MjFrancis]

Would you throw raw eggs in a protein shake? Should I be using eggs from free-roam chickens for that or are the regular ones fine?

1) Yes
2) Yes
3) Yes

Caged chickens don't lay bad eggs, but free-range and grass-fed chickens lay better eggs. More Vitamin D and better Omega-3 proportions, if I recall. And best of all they just plain taste better when they are farm fresh, if that's ever an option. I know a lot of people can't pluck an egg laid only hours before for breakfast, but they taste damn good. Just don't hard-boil them at that point, it doesn't work.

Grass-fed or farm fresh beef is also a huge plus. Again, they have more Omega-3 fats proportionately despite being less fatty than most grain-fed cattle, along with other vitamins and such I can't recall at the moment. Also I just don't like the idea of avoiding overconsumption of grains just to eat a assload of eggs and beef raised almost wholly on grains. I know it's a less-than-scientific or proven belief at this point, but I don't eschew the consumption of grain-fed meat outright. I'm just banking on my grass-fed meat diet to be a better alternative, opting for it whenever I can.

 

[Ashhong]

Thanks for the info guys, going to the gym now to try those out

 

[FallingEdge]

Wait.

So MrFrancis, you eat raw eggs with your protein shake? I need to try that. I've always been caution. Maybe tonight I will crack a few in. I am kinda scared, not gonna lie.

 

[MjFrancis]

Not as a rule, but I will on occasion. I'm not dead yet.

Also, it looks like you're calling me Mr Francis. I'm moving up in the world.

 

[kylej]

back day 5/3/1. lord have mercy on my soul

 

[ezrarh]

yeah that and squat day (boring but big variant) is brutal

 

[Cooter]

Not as a rule, but I will on occasion. I'm not dead yet.

Also, it looks like you're calling me Mr Francis. I'm moving up in the world.

What is the secret to life Mr Francis?

 

[kylej]

yeah that and squat day (boring but big variant) is brutal

I think I saw the heavens part on my 5th set of rows in BBB. savage.

 

[Cheeto]

Yeah, you're bigger than me. (I'm 242 atm)

Well, for reference my lifts are as follows (5/3/1 estimated 1rm) Bench 390, Squat 430, and Deadlift 495.

All the power in the world to ya, I look forward to congratulating you on passing me! (Like I said though, that's a pretty low bar to set).

Damn your bench is big... I'll go for it anyways

 

[Petrie]

Damn your bench is big... I'll go for it anyways

His bench is disgusting. I don't think my frame could ever support that weight.

 

[Veezy]

So, after breaking a 1RM PR by hitting 265 for 10 on my squat after two sets of five, and my knee not exploding as it had a few months ago, I figured I'd go for a deadlift PR. With no sleeves. And without stretching the night before. And without chalk. Because I'm a, well, fucking genius.

Did my press. 120 for five twice then for a set of 15. Felt light, going good.
Did some weighted pull ups. Did a total of, I think, 30 earlier that day with just BW. So, stuck to 10 pounds for two sets of 6. Considering I'm up to 200lbs, and i've never weighed this much, I was satisfied. Not proud, mind you, but satisfied.

Then, I warmed up for my deads. My goal was 12 at 315. So, we did 10 at 135. *crackle*
I looked at my knee, beneath my sweatpants, and raised my eyebrow.
Then, 180 for five. *throb* *crackle* I cocked my head.
Then, 225 for three and 270 for two. No pain. I smirked. I had won. The mind truly is all powerful. Obviously, who NEEDS to listen to their body. AMIRITE?

I set up three plates on each side, tightened my belt, set up, and pulled. As I hit my eighth rep i looked and saw my right leg shaking like I had a mild case of Parkinson's. It's then I released that I might want to not push it too hard.

So, word for the wise, when going for a PR, make sure you're prepped for it.

 

[low-G]

Hmm interesting, could you share more on this? If you feel comfortable?

Yeah sure, but I don't really know much about what's going on inside my body. I have a lot of loose bowel movements. It's been better since consuming more fiber (Fiber One Plus Antioxidents Cinnamon Oat Crunch, also low carb for a cereal and delicious. About 2 cups a day.) But it was still imperfect.

So far I'm incredibly 'regular' if that's the right word. Also, I'll say the protein shakes are very filling.

Obviously the long term will tell me how much better things are.

 

[Urban Scholar]

Ah, I was just curious on my end.

 

[Attackthebase]

After playing Katawa, I decided to get back into shape. I've gone back to my boxing place, my goal is to go three times a week unless something prevents me. The days I try to go now are Monday and Thursday nights, and Saturday morning.

I'm trying to find an ideal meal to eat after each of these work out. Any help would be appreciated.

 

[Kwhit10]

Yeah sure, but I don't really know much about what's going on inside my body. I have a lot of loose bowel movements. It's been better since consuming more fiber (Fiber One Plus Antioxidents Cinnamon Oat Crunch, also low carb for a cereal and delicious. About 2 cups a day.) But it was still imperfect.

So far I'm incredibly 'regular' if that's the right word. Also, I'll say the protein shakes are very filling.

Obviously the long term will tell me how much better things are.

Have you ever tried something like Phillips Colon Health?

 

[Ashhong]

wowowow squats fucking killed me. I hope my form is correct. my lower back is so tired. feels good though, i needed to work it out.

I took Craze today for the first time. Not sure how much it helped me. I was feeling a little jittery / energetic, but at the same time i still felt just as tired as I usually do between sets. Maybe I worked out a bit faster/harder than usual though..hard to tell.

 

[TheFatOne]

Finally got my Vibrams today. I have been waiting to get these for a while, but I think they may be too small They are a little tight.I may have to send them back, and that means I have to wait another week Man that sucks

 

[Brolic Gaoler]

Finally got my Vibrams today. I have been waiting to get these for a while, but I think they may be too small They are a little tight.I may have to send them back, and that means I have to wait another week Man that sucks

You didn't use a measuring guide?

 

[Decado]

Diet...how do you guys find Greek Yogurt? Just discovered the stuff myself and am giving it a try. Stats seem great.

 

[ezrarh]

Diet...how do you guys find Greek Yogurt? Just discovered the stuff myself and am giving it a try. Stats seem great.

Great source of protein. Make sure to get the 2% fat stuff and not the 0%. Unfortunately my current grocery store (Wegmans for you upstate ny guys) only stock the 0%. I actually wrote them a letter earlier to see if they would stock the 2% stuff.

 

[TheFatOne]

You didn't use a measuring guide?

I did I just have fat feet. My toe is pretty close to the end, but not quite. It just feels a little tight.

Edit: Ahh fuck it I think I may just keep these, and if they are too tight I will just buy a new pair and give these to my friend.

 

[Jason's Ultimatum]

Diet...how do you guys find Greek Yogurt? Just discovered the stuff myself and am giving it a try. Stats seem great.

Buy Fage with the honey. I've got people hooked on it at my work.

 

[entremet]

This week was DB Bench week. I alternate BBs and DBs ever week. Man, the DB is so damn fun. Probably my favorite upper body free weight exercise. The traditional bench just feels so stiff in comparison, but the bench is such an iconic lift, I can't ignore it. I still want to hit a body weight bench for 5 reps.