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[Mecha_Infantry]

I find they are able to push me much harder than I could do myself, plus keep my routine fresh all the time. Plus the form. So I work out harder, with the best moves, in the right way. Worth it to me.

This is why a training partner is ideal. If you can find a buddy it's a lot better.

I remember one guy was paying £45 for 4 sessions...a fucking joke.

About routines, etc all of that stuff is easily findable online, some are as clueless as you are- unless they are educated to a good standard/pros, etc.

But once you learn to push yourself, ask for spotters and what not, you'll find you wont need one. In the beginning I can understand though

 

[cuevas. PhD.]

Yeah I snapped up all my shit in my lower back, popped out two discs.

But I'm slowly back to squatting every other week, managed 220lbs for 15 reps last week. Going to be a few more months till I get back to the 400lbs range again

If you fucked your back up leg press is a horrible thing to do.

 

[Cheeto]

I know crossfit gyms are usually garbage, but has anyone watched the San Fransisco Crossfit youtube channel? There's some good info there.
http://www.youtube.com/watch?v=pVQB_6ESezU

 

[cuevas. PhD.]

I know crossfit gyms are usually garbage, but has anyone watched the San Fransisco Crossfit youtube channel? There's some good info there.
http://www.youtube.com/watch?v=pVQB_6ESezU

http://www.mobilitywod.com/

 

[Kosh]

No, you don't bloody know. You /need/ to drink water. Do you know how muscles work?

Not drinking water, people wasting money on personal trainers and someone looking to lose weight by eating sandwiches? What the fuck GAF. If you're going to half arse strength training or weight loss and compromise then you're only cheating yourself and wasting this threads time.

So, if Ashhong is mixing the Scivation with water, isn't he/she still drinking water... All water counts even in you're mixing it with something. With that being said, you should still be going for 1oz/0.5lb of bodyweight daily at the least.

As long as you're within your daily calories and hitting your macro goals, eating sandwiches is fine, too. However, if you haven't figured your BMR, maintenance calories, macros (P/F/Carb), and tracking all of this daily then yes, you're wasting your time.

 

[ChuyMasta]

This is why a training partner is ideal. If you can find a buddy it's a lot better.

I remember one guy was paying £45 for 4 sessions...a fucking joke.

About routines, etc all of that stuff is easily findable online, some are as clueless as you are- unless they are educated to a good standard/pros, etc.

But once you learn to push yourself, ask for spotters and what not, you'll find you wont need one.In the beginning I can understand though

THANK YOU GOOD SIR! This is my plan.

 

[Tess3ract]

I really hate micromanaging what I eat.

I'd rather throw a few dollars at something that tells and dispenses me what to eat instead of having to bother with that shit.

 

[Mr.City]

I really hate micromanaging what I eat.

I'd rather throw a few dollars at something that tells and dispenses me what to eat instead of having to bother with that shit.

After a week or so, you should be becoming familiar with the average amount of food you eat.

 

[gdt]

I really hate micromanaging what I eat.

I'd rather throw a few dollars at something that tells and dispenses me what to eat instead of having to bother with that shit.

It gets easier when you settle into a schedule/amount of food.

But I can eat the same thing everyday, have no problem with that. I know some cant.

 

[_RT_]

Alright... let's give this a go.

Age: 35

Height: 6'4"

Weight: 185 lbs.

Goal: Increase overall size (first)
Increase overall strength (second)

Current Training Schedule: Currently working out w/ weights on Mon-Wed-Fri.
For the past two weeks, I've been using the beginners routine:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3 (I'm at a gym that only has a Smith rack- so I sub deadlifts back into this routine).
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Current Training Equipment Available: Smith rack, dumbbells, aerobic equipment etc... No Olympic bars available (other than those on smith rack).

Comments: Was an athlete all through high school and college. Still consider myself in good shape, although my size and strength has never been where I wanted. I rowed in college, so that's most likely why. It's time to change that.
Also... while the milk diet sounds interesting, I have a feeling I'm lactose intolerant. Any other suggestions?

I'm hoping for some suggestions on workout routine and diet.
Should I stick with the beginners routine? What should I do on the off days? Anything?
I feel like I should be at the gym more than three days a week. Also... this high weight low rep thing is SO HARD FOR ME. I get to the end of the workout and feel like I should be doing more.

Oh well... any insight or suggestions would be appreciated.
Thanks-
Rob

 

[cuevas. PhD.]

I really hate micromanaging what I eat.

What do you think putting all that stuff into an app or program is?

 

[Petrie]

I really hate micromanaging what I eat.

I'd rather throw a few dollars at something that tells and dispenses me what to eat instead of having to bother with that shit.

Fitness and health isn't something you can just throw money at and have it happen. It's going to require effort on your part, and that includes managing your diet. Once you've done it for a bit, it should become second nature to know what's going into your body.

On a side note: As a diabetic who has to constantly micromange every aspect of his diet, I have no sympathy for lazy shit like this. If you won't spend the 10 minutes or so a day it'll take for the first few weeks, you deserve to be in shit shape.

Alright... let's give this a go.

Age: 35

Height: 6'4"

Weight: 185 lbs.

Goal: Increase overall size (first)
Increase overall strength (second)

Current Training Schedule: Currently working out w/ weights on Mon-Wed-Fri.
For the past two weeks, I've been using the beginners routine:
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3 (I'm at a gym that only has a Smith rack- so I sub deadlifts back into this routine).
Abdominal work

Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired

Current Training Equipment Available: Smith rack, dumbbells, aerobic equipment etc... No Olympic bars available (other than those on smith rack).

Comments: Was an athlete all through high school and college. Still consider myself in good shape, although my size and strength has never been where I wanted. I rowed in college, so that's most likely why. It's time to change that.
Also... while the milk diet sounds interesting, I have a feeling I'm lactose intolerant. Any other suggestions?

I'm hoping for some suggestions on workout routine and diet.
Should I stick with the beginners routine? What should I do on the off days? Anything?
I feel like I should be at the gym more than three days a week. Also... this high weight low rep thing is SO HARD FOR ME. I get to the end of the workout and feel like I should be doing more.

Oh well... any insight or suggestions would be appreciated.
Thanks-
Rob

I'd bet part of the reason you feel like you should be doing more and such is that you aren't doing the proper workout. I'm not sure how you're doing dealifts at all with a smith rack, but using that rack means you aren't engaging your muscles to anywhere near the level you're supposed to on that program, so of course you feel like you could be doing more, you're essentially doing a half-assed workout.

Find a proper gym.

 

[Tess3ract]

What do you think putting all that stuff into an app or program is?

Micromanaging

On a side note: As a diabetic who has to constantly micromange every aspect of his diet, I have no sympathy for lazy shit like this. If you won't spend the 10 minutes or so a day it'll take for the first few weeks, you deserve to be in shit shape.

I'm sorry you have to go through with that. I would literally rather kill myself.

 

[kylej]

I'm hoping for some suggestions on workout routine and diet.
Should I stick with the beginners routine? What should I do on the off days? Anything?
I feel like I should be at the gym more than three days a week. Also... this high weight low rep thing is SO HARD FOR ME. I get to the end of the workout and feel like I should be doing more.

Should I stick with the beginners routine? - Yes
What should I do on the off days? - Rest
I feel like I should be at the gym more than three days a week. - No
Also... this high weight low rep thing is SO HARD FOR ME. - Weight lifting is hard.

Hitting the gym 7 days a week and spending 3 hours each time isn't going to build muscle faster than what you're doing. Lift heavy, compound movements, get your rest, eat lots of clean food.

 

[Petrie]

I'm sorry you have to go through with that. I would literally rather kill myself.

Then you aren't going to get your diet set up in the long run, as part of "micromanaging" in the beginning is learning what's in things, so that once you aren't meticulously tracking your diet, you'll still be able to ballpark and say "I ate about 200 grams of protein and 2200 calories today, and you won't even have to think about it, it will become second nature.

For instance I didn't track anything yesterday, but can easily tell you I had between 200 and 220 grams of protein, and about 3000 calories yesterday. I don't have to "think" to track anything because it's a reflex, it's like breathing, you just do it.

 

[HarryHengst]

Read the OP. Found nothing that pertained to me besides some stuff on calories.

I'm not interested in building muscle (yet) My main goal is to just lose the fat I have. Can anyone offer any specific workouts/diet changes that would work?

Like I said before, the only thing I'm changing is I'm eating less. I don't have time to go to the gym a lot, but when I do I only do a mile run and some mild biking.

Ideally I'd want an ideal breakfast, lunch, dinner. Right now its

Breakfast: Granola bar or a small cup of cereal without milk.

Lunch: sandwhich

Dinner: Grilled Chicken sandwhich.


With some variety and such.

Lift weights, its much more efficient if you want to lose weight than running a mile (which seriously does nothing, running a mile burns maybe 150 calories). Also, you will look better if you have more muscles and less bodyfat. You can get the best of both worlds and you decide to ignore half of it.

Replace your breakfast with things like eggs, bacon, protein shakes or anything with less sugars than granola bars or cereal.

Dump the sandwiches and lower the amount of carbs you eat. Lots of carbs are fine if you are active and lifting weights, not if your exercise consists of perhaps running a mile or riding a bike for 10 minutes. Being a student means you sit around on your ass all day, so you dont need all that energy from carbs. The chicken is fine, so eat loads of grilled chicken all day every day.

Basically, change your meals to loads of proteins/fats and small amounts of carbs and sugars.

 

[FallingEdge]

Day 1 of my cut. Got my macros planned out and the approx number of calories I want to eat per day. Really upping the protein to make sure that I am eating enough to maintain my muscle. 8-10 weeks then slow bulk into the summer. No deadlifts, which really suck, but I will find a way around that.

 

[Tawpgun]

Lift weights, its much more efficient if you want to lose weight than running a mile (which seriously does nothing, running a mile burns maybe 150 calories). Also, you will look better if you have more muscles and less bodyfat. You can get the best of both worlds and you decide to ignore half of it.

Replace your breakfast with things like eggs, bacon, protein shakes or anything with less sugars than granola bars or cereal.

Dump the sandwiches and lower the amount of carbs you eat. Lots of carbs are fine if you are active and lifting weights, not if your exercise consists of perhaps running a mile or riding a bike for 10 minutes. Being a student means you sit around on your ass all day, so you dont need all that energy from carbs. The chicken is fine, so eat loads of grilled chicken all day every day.

Basically, change your meals to loads of proteins/fats and small amounts of carbs and sugars.

The weights might be hard to do, the school gym is always packed with people waiting for them. Would doing pushups/situps be a good alternative? Also, I have no experience with lifting weights so I wouldn't know what the hell I'd be doing. All this talk about reps and whatnot is foreign to me.

Breakfast is going to be hard since I have early classes. But I'll try to go in for a quick something. How would omlets work? At the dining hall they make awesome omlets, I usually put just veggies in them. They are egg, I just don't know how healthy dining hall omlets are. The egg comes from a yellow liquid from a carton, similar to a milk carton. Not sure about the fat content on the pan and whatnot also. They do have scrambled eggs though.

I almost always get the grilled chicken and put it on a bun. You're saying I should just eat the grilled chicken as it is (maybe pair it with a salad?)

 

[deadbeef]

Day 1 of my cut. Got my macros planned out and the approx number of calories I want to eat per day. Really upping the protein to make sure that I am eating enough to maintain my muscle. 8-10 weeks then slow bulk into the summer. No deadlifts, which really suck, but I will find a way around that.

Good Mornings would be a good sub for DLs in the meantime I would think

 

[FallingEdge]

Good Mornings would be a good sub for DLs in the meantime I would think

Good call. I will throw them in on my back days.

 

[deadbeef]

The weights might be hard to do, the school gym is always packed with people waiting for them. Would doing pushups/situps be a good alternative? Also, I have no experience with lifting weights so I wouldn't know what the hell I'd be doing. All this talk about reps and whatnot is foreign to me.

Breakfast is going to be hard since I have early classes. But I'll try to go in for a quick something. How would omlets work? At the dining hall they make awesome omlets, I usually put just veggies in them. They are egg, I just don't know how healthy dining hall omlets are. The egg comes from a yellow liquid from a carton, similar to a milk carton. Not sure about the fat content on the pan and whatnot also. They do have scrambled eggs though.

I almost always get the grilled chicken and put it on a bun. You're saying I should just eat the grilled chicken as it is (maybe pair it with a salad?)

Omelettes would be fantastic. I would encourage you to find a way to get to the gym. Is it open 24/7? Surely there is a time when it is less crowded

 

[Brolic Gaoler]

Good Mornings would be a good sub for DLs in the meantime I would think

Yeah, or glute ham raises.

 

[deadbeef]

Yeah, or glute ham raises.

Yeah but those are much harder

 

[Kwhit10]

The weights might be hard to do, the school gym is always packed with people waiting for them. Would doing pushups/situps be a good alternative? Also, I have no experience with lifting weights so I wouldn't know what the hell I'd be doing. All this talk about reps and whatnot is foreign to me.

Breakfast is going to be hard since I have early classes. But I'll try to go in for a quick something. How would omlets work? At the dining hall they make awesome omlets, I usually put just veggies in them. They are egg, I just don't know how healthy dining hall omlets are. The egg comes from a yellow liquid from a carton, similar to a milk carton. Not sure about the fat content on the pan and whatnot also. They do have scrambled eggs though.

I almost always get the grilled chicken and put it on a bun. You're saying I should just eat the grilled chicken as it is (maybe pair it with a salad?)

If you're serious about getting fit, go to the Marino center at 6-7A.M. before your breakfast and classes. That's the only time I could stand going in there since it's always packed otherwise.

 

[demon]

Question- when people say do 3x5 for squats, is that directed at everybody or just beginners? Seems a little light. And I've always been of the impression that doing 8 reps is generally the best if you want to build strength and mass. Does 5 reps have any beneift? Better for mass building or something?

 

[Brolic Gaoler]

Yeah but those are much harder

True enough.

Question- when people say do 3x5 for squats, is that directed at everybody or just beginners? Seems a little light. And I've always been of the impression that doing 8 reps is generally the best if you want to build strength and mass. Does 5 reps have any beneift? Better for mass building or something?

3x5 is optimal for strength gains. Lower rep/higher weight = strength. Higher rep/lower weight = hypertrophy (mass gain).

 

[HarryHengst]

Question- when people say do 3x5 for squats, is that directed at everybody or just beginners? Seems a little light. And I've always been of the impression that doing 8 reps is generally the best if you want to build strength and mass. Does 5 reps have any beneift? Better for mass building or something?

5 is the magic number for strength building, thats why most beginner programs focus on 5 reps, while 10 reps is more for increasing the size of the muscle (without necessary becoming stronger). So yeah, makes sense that 8 reps is somewhere in the middle. See the second post from the OP, which talks about it.

The weights might be hard to do, the school gym is always packed with people waiting for them. Would doing pushups/situps be a good alternative? Also, I have no experience with lifting weights so I wouldn't know what the hell I'd be doing. All this talk about reps and whatnot is foreign to me.

Breakfast is going to be hard since I have early classes. But I'll try to go in for a quick something. How would omlets work? At the dining hall they make awesome omlets, I usually put just veggies in them. They are egg, I just don't know how healthy dining hall omlets are. The egg comes from a yellow liquid from a carton, similar to a milk carton. Not sure about the fat content on the pan and whatnot also. They do have scrambled eggs though.

I almost always get the grilled chicken and put it on a bun. You're saying I should just eat the grilled chicken as it is (maybe pair it with a salad?)

No, push-ups and situps are no substitute.

And I'm not trying to be an ass, but I see a lot of excuses here. You wont get the body you want by making excuses for not going to the gym. If you have to get up at 6 to have the equipment available, get up at 6.

The only way you are going to learn anything about lifting weights is by, guess what, lifting weights. Everyone in this topic was a beginner once (hell, i feel i still am), but its all about taking that first step and dedicate yourself to it.

Omelets with vegetables would be a fine breakfast. Dont worry about fat in food, you need it, so please dont go all low-fat to lose weight. If you are really lazy, like i am, play around a bit with http://www.swole.me/ . To get an idea, just put in 2000 calories (or let the site calculate your basic caloric needs) and a 40/30/30 protein/fat/carb split and see what kind of food it spits out to eat throughout the day.

 

[MjFrancis]

Conditioning 101 [print version]
by Jim Wendler

There's no excuse to be out of shape. You don't have to be a marathon runner and you don't have to be able to fight five rounds for the UFC title, but there's no acceptable reason for being an out of shape lard-ass.

Being in shape requires one thing: hard work. And working hard requires no talent. None.

[...]

For the everyday lifter, it's about having pride in yourself. Respectable levels of conditioning, flexibility, and strength will help you personally, professionally, socially, and most importantly, improve your health.

Here's a list of some of the conditioning activities I've done along with the pros and cons of each. As many of you know, I've been on both sides of the conditioning spectrum and I'll never make the mistake of being out of shape again.

Jim Wendler's favorite conditioning routines include:

• The Prowler.
• Sprinting up hills.
• Jumping rope between accessory lifts.
• Running up stadium steps.
• Walking with a weighted vest.
• Bodyweight complex of 30 seconds each: jumping jacks, mountain climbers, burpees and the split squat jump.
• Sprinting on an incline treadmill.

If simple running or jogging isn't your bag, this is the holy grail of awesome conditioning options. No excuses, folks.

 

[abuC]

Conditioning 101 [print version]
by Jim Wendler



Jim Wendler's favorite conditioning routines include:

• The Prowler.
• Sprinting up hills.
• Jumping rope between accessory lifts.
• Running up stadium steps.
• Walking with a weighted vest.
• Bodyweight complex of 30 seconds each: jumping jacks, mountain climbers, burpees and the split squat jump.
• Sprinting on an incline treadmill.

If simple running or jogging isn't your bag, this is the holy grail of awesome conditioning options. No excuses, folks.

I do 10 burpees between my sprint sets, it's torture but I love it.

 

[demon]

www.swole.me looks awesome, and maybe something that'll be really helpful for me since I'm lazy with my diet (which tends to transate more into boring and monotonous instead of unhealthy, but I could still use more improvement in that area). thanks for linking it.


I've come up with this workout regimen and I was wondering what people here thought of it. It's a one-week schedule.

day 1: Legs -- squats, calf raises (+ anything else I should do?)
day 2: Back -- 1-arm dumbbell rows, pull-ups, row machine (+ maybe bent-over barbell rows?)
day 3: Chest/Tris/Bis -- bench press, fly machine, dumbbell press, bicep curls, tricep pulldowns
day 4: Shoulders/Deadlifts/Shrugs -- military press, shrugs, deadlifts, dips and/or shoulder flys

I'd space them out and do an ab workout (I do the P90X ab-ripper) once or twice a week inbetween gym days.

Thoughts? Now that I'm splitting my legs and back into two days those workouts seem a bit sparse, maybe I'm wrong. I'm wondering if there's anything I should be doing twice a week. My focus is to gain mass and strength. Not concerned with fat right now.

 

[Bay Maximus]

I think I just have a naturally weak looking chest. I've been weight lifting consistently for the past year or so while taking in more calories and protein (I was hella skinny back in the day) and my arms got bigger, legs got stronger, back became probably my best feature. Meanwhile, I still got a bird chest. Feels bad man.

 

[rage1973]

www.swole.me looks awesome, and maybe something that'll be really helpful for me since I'm lazy with my diet (which tends to transate more into boring and monotonous instead of unhealthy, but I could still use more improvement in that area). thanks for linking it.


I've come up with this workout regimen and I was wondering what people here thought of it. It's a one-week schedule.

day 1: Legs -- squats, calf raises (+ anything else I should do?)
day 2: Back -- 1-arm dumbbell rows, pull-ups, row machine (+ maybe bent-over barbell rows?)
day 3: Chest/Tris/Bis -- bench press, fly machine, dumbbell press, bicep curls, tricep pulldowns
day 4: Shoulders/Deadlifts/Shrugs -- military press, shrugs, deadlifts, dips and/or shoulder flys

I'd space them out and do an ab workout (I do the P90X ab-ripper) once or twice a week inbetween gym days.

Thoughts? Now that I'm splitting my legs and back into two days those workouts seem a bit sparse, maybe I'm wrong. I'm wondering if there's anything I should be doing twice a week. My focus is to gain mass and strength. Not concerned with fat right now.

Just follow one of the beginner working programs on the OP instead.
You will thank me later for saving you time.

 

[HarryHengst]

www.swole.me looks awesome, and maybe something that'll be really helpful for me since I'm lazy with my diet (which tends to transate more into boring and monotonous instead of unhealthy, but I could still use more improvement in that area). thanks for linking it.


I've come up with this workout regimen and I was wondering what people here thought of it. It's a one-week schedule.

day 1: Legs -- squats, calf raises (+ anything else I should do?)
day 2: Back -- 1-arm dumbbell rows, pull-ups, row machine (+ maybe bent-over barbell rows?)
day 3: Chest/Tris/Bis -- bench press, fly machine, dumbbell press, bicep curls, tricep pulldowns
day 4: Shoulders/Deadlifts/Shrugs -- military press, shrugs, deadlifts, dips and/or shoulder flys

I'd space them out and do an ab workout (I do the P90X ab-ripper) once or twice a week inbetween gym days.

Thoughts? Now that I'm splitting my legs and back into two days those workouts seem a bit sparse, maybe I'm wrong. I'm wondering if there's anything I should be doing twice a week. My focus is to gain mass and strength. Not concerned with fat right now.

Why not just follow a well establishd program like 5x5 or Starting Strength? Also, twice a week for abs is completely unnecessary and might hinder your compound lifts. Squats and deadlifts and such work your core out more than enough.

 

[Luscious LeftFoot]

www.swole.me looks awesome, and maybe something that'll be really helpful for me since I'm lazy with my diet (which tends to transate more into boring and monotonous instead of unhealthy, but I could still use more improvement in that area). thanks for linking it.


I've come up with this workout regimen and I was wondering what people here thought of it. It's a one-week schedule.

day 1: Legs -- squats, calf raises (+ anything else I should do?)
day 2: Back -- 1-arm dumbbell rows, pull-ups, row machine (+ maybe bent-over barbell rows?)
day 3: Chest/Tris/Bis -- bench press, fly machine, dumbbell press, bicep curls, tricep pulldowns
day 4: Shoulders/Deadlifts/Shrugs -- military press, shrugs, deadlifts, dips and/or shoulder flys

I'd space them out and do an ab workout (I do the P90X ab-ripper) once or twice a week inbetween gym days.

Thoughts? Now that I'm splitting my legs and back into two days those workouts seem a bit sparse, maybe I'm wrong. I'm wondering if there's anything I should be doing twice a week. My focus is to gain mass and strength. Not concerned with fat right now.

Routine needs work.

Why not do one of the 3-4 routines suggested in the OP? Mostly of the guys here will probably suggest starting strength, but Westside is a great alternative mass building program.

 

[Petrie]

www.swole.me looks awesome, and maybe something that'll be really helpful for me since I'm lazy with my diet (which tends to transate more into boring and monotonous instead of unhealthy, but I could still use more improvement in that area). thanks for linking it.


I've come up with this workout regimen and I was wondering what people here thought of it. It's a one-week schedule.

day 1: Legs -- squats, calf raises (+ anything else I should do?)
day 2: Back -- 1-arm dumbbell rows, pull-ups, row machine (+ maybe bent-over barbell rows?)
day 3: Chest/Tris/Bis -- bench press, fly machine, dumbbell press, bicep curls, tricep pulldowns
day 4: Shoulders/Deadlifts/Shrugs -- military press, shrugs, deadlifts, dips and/or shoulder flys

I'd space them out and do an ab workout (I do the P90X ab-ripper) once or twice a week inbetween gym days.

Thoughts? Now that I'm splitting my legs and back into two days those workouts seem a bit sparse, maybe I'm wrong. I'm wondering if there's anything I should be doing twice a week. My focus is to gain mass and strength. Not concerned with fat right now.

Too much volume. Too many isolation lifts. Not enough rest. Follow an established routine.

 

[jts]

My workout buddy/spotter is gonna be out for 3 weeks due to a soccer injury. This shit blows.

 

[Brolic Gaoler]

225x4 on my last set today (military press) time to sacrifice 1000 bulls in celebration.

 

[FallingEdge]

225x4 on my last set today (military press) time to sacrifice 1000 bulls in celebration.

Good fucking job. Seriously, you are tearing things apart!

First full day back in the gym since the injury and I don't know if it is because I just can't grip properly or if it is because I ate poorly since Thursday, but I try to do OHP and could only get 2 reps @ 170. Lowered the weight and finished out my RPT set but it is pretty disappointing. I just think that I am going to remove OHP and Deadlifts from my routing for the next 8-10 weeks. Maybe do deadlifts at a relatively light weight (50% of my 1RM). Prolly focus more on hypertrophy than strength but do not want to lose the muscle I have gained.

Should be fun haha.

 

[Brolic Gaoler]

Good fucking job. Seriously, you are tearing things apart!

First full day back in the gym since the injury and I don't know if it is because I can't grip properly or if I poorly since Thursday but I try to do OHP and could only get 2 reps @ 170. Lowered the weight and finished out my RPT set but it is pretty disappointing. I just think that I am going to remove OHP and Deadlifts from my routing for the next 8-10 weeks. Maybe do deadlifts at a relatively light weight (50% of my 1RM). Prolly focus more on hypertrophy than strength but do not want to lose the muscle I have gained.

Should be fun haha.

Thanks, also you've done it now. GayGAF is going to stalk you...

 

[FallingEdge]

Thanks, also you've done it now. GayGAF is going to stalk you...

lol what I do?

 

[Brolic Gaoler]

lol what I do?

Oh, you know.

Spoiler

The picture thread

Edit: Just finished my 100th pullup/chin for today. Woo.

 

[rage1973]

Amazon has 600g of ON Creatine for $15.
Pretty good deal if you are looking to buy some good quality creatine.
http://www.amazon.com/dp/B002DYIZEO/?tag=neogaf0e-20

 

[Brolic Gaoler]

Amazon has 600g of ON Creatine for $15.
Pretty good deal if you are looking to buy some good quality creatine.
http://www.amazon.com/dp/B002DYIZEO/?tag=neogaf0e-20

Thanks, bought.

 

[Az]

I decided to change up my routine a bit to lose some extra fat.

I've been doing cardio (elliptical) for 30 minutes after lifting weights every day I am at the gym. Was wondering if that is okay as I don't want to lose a lot of muscle mass.

 

[Mully]

I decided to change up my routine a bit to lose some extra fat.

I've been doing cardio (elliptical) for 30 minutes after lifting weights every day I am at the gym. Was wondering if that is okay as I don't want to lose a lot of muscle mass.

Well, the Elliptical is basically a straight calorie burner. It can impede you from making progress if you're going that long. Especially if you're looking to keep or gain muscle mass while losing fat.

GAF and a few books have really gotten me into HIT training. It's high intensity and you don't have to run for 30-60 minutes to see the effects. I suggest you try HIT with Sprint Heats of 1min 15 seconds and jogs of 45 seconds. Start off doing 10 minutes of it, then work your way up to 15-20 minutes.

I've been doing HIT for about a month and a half and I've seen more muscle gains and tone from that than I have from my usual 4-5 mile runs back in the day.

 

[rando14]

For the record, HIIT = high intensity interval training.

Circuits, kettlebell exercise shit, hill sprints

 

[Petrie]

I know some of fitgaf hates straps, but im really glad I picked up a set for my deadlifts. For the first time in awhile it feels like my back really got hit, instead of my grip failing me.

 

[Brolic Gaoler]

I know some of fitgaf hates straps, but im really glad I picked up a set for my deadlifts. For the first time in awhile it feels like my back really got hit, instead of my grip failing me.

They are fine for high volume work and at the "end" of your grip strength potential. But I wouldn't use them for anything else personally.

 

[Petrie]

They are fine for high volume work and at the "end" of your grip strength potential. But I wouldn't use them for anything else personally.

Im having to use them for my work sets now, otherwise I can't grip anything higher than 315. My gym doesn't allow any chalk unfortunately.

 

[jts]

This HIIT talk has made me think of hitting the road early in the morning, while still fasted, and before leaving home for school/work.

I usually go to the gym at 2 or 6pm but their treadmills are shitty and even if they weren't I much prefer running on the street.

No problem in completely separating the cardio from the weight workout right?