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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs

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Enco

Member
Has anyone put their workouts into an Excel spreadsheet (or something alike) to keep track of past and future workouts?

I don't know anything about Excel but want a sophisticated and easy system of tracking progress without going through an external iPhone app or anything.

Any ideas?
Don't think there's any easy way to do this.

I used to note stuff down on paper and put it into excel after a month or so to see progress nicely. That was back in my home gym.

Now I just note it down using a note app on my phone.
 

calza

Member
Has anyone put their workouts into an Excel spreadsheet (or something alike) to keep track of past and future workouts?

I don't know anything about Excel but want a sophisticated and easy system of tracking progress without going through an external iPhone app or anything.

Any ideas?


Fitocracy is a good option to me, I don't like the web app though so I take a pencil and a bit off paper with me.

It has good graphs and there is the whole points and community aspect, which is cool too.
 

razielim

Member
Don't think there's any easy way to do this.

I used to note stuff down on paper and put it into excel after a month or so to see progress nicely. That was back in my home gym.

Now I just note it down using a note app on my phone.

I use google docs for documenting past and current workouts. I do 5/3/1 and use the the percentages to caluculate what I will be doing for the next month. So I have a sheet that has my current maxes for tracking purposes, then I have additional sheets for each cycle. Each sheet has a month's worth of workouts and all I do is punch in my current maxes up top and it works out my workouts for that month. When at the gym if I do more reps on my last sets I just get on google docs on my phone and punch in how many reps I did. However, google docs does suck on mobile browsers.
 

Izick

Member
Has anyone put their workouts into an Excel spreadsheet (or something alike) to keep track of past and future workouts?

I don't know anything about Excel but want a sophisticated and easy system of tracking progress without going through an external iPhone app or anything.

Any ideas?

Excel seems like it would be simple and easy enough.
 

X-Frame

Member
I will just try and use Excel as it should be simple.

Fitocracy is fun and does have graphs but I'm more interested in the future workouts. I always want to plan ahead and not go into workouts winging it. So Excel seems to be a good option to do that.

Something like the old Madcow 5x5 spreadsheet that I used back in college.
 

TheFatOne

Member
So damn happy right now. Today was my weigh in day, and I now weigh 266lbs. In total I have lost 57lbs, and for the first time in my entire life I ran a mile without taking a break. I also checked slickdeals earlier today, and I saw that REI was having a sale on the Vibram Five Finger Sprints so I had to buy them. Good day so far.
 

entremet

Member
I use fitocracy for logging.

Doesn't it only go back 2 weeks though? I mean if you don't have Pro account, or whatever the paid version is.


So damn happy right now. Today was my weigh in day, and I now weigh 266lbs. In total I have lost 57lbs, and for the first time in my entire life I ran a mile without taking a break. I also checked slickdeals earlier today, and I saw that REI was having a sale on the Vibram Five Finger Sprints so I had to buy them. Good day so far.

Congrats!

What have you been doing to lose the weight?
 

X-Frame

Member
So damn happy right now. Today was my weigh in day, and I now weigh 266lbs. In total I have lost 57lbs, and for the first time in my entire life I ran a mile without taking a break. I also checked slickdeals earlier today, and I saw that REI was having a sale on the Vibram Five Finger Sprints so I had to buy them. Good day so far.

Are there any other challengers to the Vibram Five Fingers out yet? I know a lot of people consider them worth the price, but I figured by now there would be a lot of other brands with similar products out there.
 

Brolic Gaoler

formerly Alienshogun
Are there any other challengers to the Vibram Five Fingers out yet? I know a lot of people consider them worth the price, but I figured by now there would be a lot of other brands with similar products out there.

NB minimus, but it's still the vibram sole.

They probably copyrighted the "glove" kind of shoe since I've yet to see another of the type.
 

TheFatOne

Member
Doesn't it only go back 2 weeks though? I mean if you don't have Pro account, or whatever the paid version is.

Congrats!

What have you been doing to lose the weight?


I lift weights three times a week, and I do cardio 3-4 times a week. In the beginning it was brutal because I was so damn sore all the time, but after a month it became much easier. My diet is nothing special I just don't eat crap foods anymore, and I try to stay away from processed food as much as possible. I'm not doing any specific diet like paleo,keto, low carb, etc.. The one thing I do avoid as much as possible now is high fructose corn syrup. Evilore once posted this link in the weight loss thread about HFCS, and I have stayed away from that stuff ever since. The hardest thing for me is staying away from soda, and sweets(cookies in particular).
 

X-Frame

Member
I lift weights three times a week, and I do cardio 3-4 times a week. In the beginning it was brutal because I was so damn sore all the time, but after a month it became much easier. My diet is nothing special I just don't eat crap foods anymore, and I try to stay away from processed food as much as possible. I'm not doing any specific diet like paleo,keto, low carb, etc.. The one thing I do avoid as much as possible now is high fructose corn syrup. Evilore once posted this link in the weight loss thread about HFCS, and I have stayed away from that stuff ever since. The hardest thing for me is staying away from soda, and sweets(cookies in particular).

Once you stay away from sweets and junk for a long enough time (or at least limit them a lot) you'll notice you'll likely become disgusted and even turned off by sweets and junk. This happened to me after my first few months in college after eating well. Cakes, store cookies, etc I have no desire to eat. Homemade sweets though -- well those are much more difficult to turn down! :) but they're more rare.
 

Brolic Gaoler

formerly Alienshogun
You're past it dude..

Lay on the couch with a beer, it's over ;)

I meant for competing, not for lifting. ;}

Once you stay away from sweets and junk for a long enough time (or at least limit them a lot) you'll notice you'll likely become disgusted and even turned off by sweets and junk. This happened to me after my first few months in college after eating well. Cakes, store cookies, etc I have no desire to eat. Homemade sweets though -- well those are much more difficult to turn down! :) but they're more rare.

Yep, the only thing I do now that I like is dark chocolate.
 
I meant for competing, not for lifting. ;}



Yep, the only thing I do now that I like is dark chocolate.

I know I know!

But I don't know how it is in the US, but UK has a tonne of different entries for different age groups and competition experience. Had the pleasure to talk/train with a couple of world champs (ex) on Saturday, was inspirational

Good luck either way! I have my competition in November :D
 

Brolic Gaoler

formerly Alienshogun
I know I know!

But I don't know how it is in the US, but UK has a tonne of different entries for different age groups and competition experience. Had the pleasure to talk/train with a couple of world champs (ex) on Saturday, was inspirational

Good luck either way! I have my competition in November :D

I don't want to go to chicago to do it is the issue, I may not have a choice though. I'll start looking harder soon. Research projects and presentations getting in the way atm.
 
I don't want to go to chicago to do it is the issue, I may not have a choice though. I'll start looking harder soon. Research projects and presentations getting in the way atm.

Tell me about it. In my last yeaer of my masters and I'm struggling to find out a good balanced plan :(

Here's some inspiration from my guy Big Kaize in the gym I train in, in Luton: http://www.youtube.com/watch?v=94jhggSsr1E

And here is 18 y/o J deadlifting: http://www.youtube.com/watch?v=xZIHjSwzlsg&list=UUYegNWtdjrRIBgMoHQsIeKw&index=12&feature=plcp
 

Brolic Gaoler

formerly Alienshogun
672pounds..He's huge, like seriously big when you stand next to him. I never knew my gym looked so rough :|

Can't wait to train tomorrow!

Nice, yeah, I just looked and there's 6 meets in the next month to 2 months, but that's not going to work.

One of them requires everyone to wear singlets, is that normal?
 
Nice, yeah, I just looked and there's 6 meets in the next month to 2 months, but that's not going to work.

One of them requires everyone to wear singlets, is that normal?

As far as I know places allow for power suits, so suits(singlets) are normally chosen. Don't know if it's meant to be a requirement though
 

maxxpower

Member
Hey guys what are the most essential stretches that should be done every day? If anyone has a link to a site that clearly explains how to do these stretches I would greatly appreciate it.
 

Brolic Gaoler

formerly Alienshogun
Ahh, read the rules/standards on 100% raw, here's the curl stipulation.

What’s with the Curl?
The curl was actually included in the first powerlifting competitions in the 1960’s but it was dropped after a few years, likely due to the time a full powerlifting meet takes as it is. The curl has been reintroduced lately in several federations to test the strength of the arms. These standards apply to a strict curl (up against the wall) using an EZ bar. For those that like this lift, it is meant as a guide, for those that don’t like this lift, ignore it. The curl is not added to a lifter’s total, it is a stand alone event.
 

X-Frame

Member
1RM curl? That's a torn biceps tendon waiting to happen. Why would people max out on an isolation exercise? Unless its not a 1RM ..
 

MjFrancis

Member
I don't know, it sounds like it could be fun to me. At least at a powerlifting meet form may be under more scrutiny so there's less body English B.S. And this is coming from a guy who hasn't curled in over a year.
 

Brolic Gaoler

formerly Alienshogun
I don't know, it sounds like it could be fun to me. At least at a powerlifting meet form may be under more scrutiny so there's less body English B.S. And this is coming from a guy who hasn't curled in over a year.



You have to plant your back against a wall. so there's that, but you also use an EZ bar, so there's that too.
 
For the people asking earlier about keeping an excel lift record:

Lift Record

This is the spreadsheet I've been using to keep track of my lifts. It's a modified version of the one from Stronglifts that just has the basic information.

It contains a bunch of formulas that auto update the whole row. It can be copy and pasted over and over again if you grab the monthly block.

The parts that need to be updated before it works are:

-the first three dates of the month you'll be working on out (the rest will auto populate)
-the initial value of the lift you are on for each lift (the rest will auto populate)

This record is set to raise by 5 pounds per lift but you can alter it by altering X inside of the formula.

=B3+IF(LBKG=1,2.5,IF(LBKG=2,X,0))

For overhead press you can set X = 2.5 if you are only progressing by 2.5 pounds per workout.

I've been doing a simple green, yellow, red highlight to keep track of the action.

Green - Successful lift, advance weight
Yellow - Unsuccessful lift, try weight again
Red - Unsuccessful lift, Deload weight

Hope that helps.
 
D

Deleted member 12837

Unconfirmed Member
I've decided to add power cleans to my routine (or at least give them a try). I've been doing pendlay rows instead as part of SL5x5. Should I keep the rows in as an additional exercise, or just replace them entirely with power cleans? If I do keep them, how should I fit them in?

Right now my routine looks like this:

Day A:

Squat
Bench
Rows
Dips

Day B

Squat
OHP
Deadlifts
Neutral-grip pull-ups
 

Mully

Member
Excuse me bro, I just got 8 more sets of 15 reps each and I'll be all done. Won't be too long now.

I just don't comprehend it. There's a group of 4 high school kids that come in at 6PM every few days and just take over the squat rack for atleast an hour and a half just doing bicep curls. That's all they do, the entire time. They'll just do bicep curls, then leave.

They're really obnoxious too. I'll be squatting and they'll start saying that there's a squat machine and that it'd be "really cool" if I could use that instead because they're in a hurry. I just tell them I have a few more sets and ignore them if they pester me again.
 

Timedog

good credit (by proxy)
So I'm getting conflicting info on how to do squats.

Rippetoe - back straight, head slightly down, looking slightly down
EFTS - slight arch in back, head slightly up, looking slightly up
 

Keylime

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I really want to join the gym at my work, but they don't have a power rack, just a smith machine.

Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.
 
I really want to join the gym at my work, but they don't have a power rack, just a smith machine.

Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.

You can't.
 

kylej

Banned
I really want to join the gym at my work, but they don't have a power rack, just a smith machine.

Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.

Leg press?
 

MrToughPants

Brian Burke punched my mom
I really want to join the gym at my work, but they don't have a power rack, just a smith machine.

Is there any exercise (or combination of exercises) I can do in place of squats for a program like Strong Lifts 5x5? My work gym would be insanely convenient and I'd love to figure out a way to make this program work without a power rack... but it seems like I can't.

Off the top of my head...

RDL
Deadlift
Sumo DL
Zercher Squat
Heavy Lunges
Heavy Step-Ups
Hack Squat
Goblet Squats
DB squats
Bulgarian Split Squat
Cleans
PC to Front Squat

There's quite a few single leg exercises that will build mass and strength. You don't HAVE to back squat to get big or strong legs it's just more efficient. The DL type movements will strength the spinal erectors too which is quite important.
 

Izick

Member
I just don't comprehend it. There's a group of 4 high school kids that come in at 6PM every few days and just take over the squat rack for atleast an hour and a half just doing bicep curls. That's all they do, the entire time. They'll just do bicep curls, then leave.

They're really obnoxious too. I'll be squatting and they'll start saying that there's a squat machine and that it'd be "really cool" if I could use that instead because they're in a hurry. I just tell them I have a few more sets and ignore them if they pester me again.

Wait....there are exercises besides squat rack barbell curls?

Seriously though, there is no real excuse for this to ever happen. Me and my buddy would always ask and make sure there was nobody around or using the rack, and if anyone came by asking to use it/how many sets we have left, we would just go and put the bar on (one of the numerous) bench press pad. Works just as well.

Oh, and kids are always going to be obnoxious. It's just embedded in them at that age. They'll act too big for their britches. Just how it is. It sucks, and is bullshit, but that's that.

I am always courteous and nice to everyone at the gym, so I hope that karma, or whatever catches up and treats me well. Even if it doesn't, there's no reason why you can't be polite.
 
So I'm getting conflicting info on how to do squats.

Rippetoe - back straight, head slightly down, looking slightly down
EFTS - slight arch in back, head slightly up, looking slightly up

Rippetoe, unlike what he is represented in this thread, is not the be all and end of training and you will find many slightly different variations of the squat.

The basics such as not rounding the lower back and keeping the shoulders and lats tight will always be the same though. Just practice both versions and see which you prefer.
 
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