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

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Happy Easter everyone, get in all those carbs and store up that energy for the coming week!

Also, figured I'd share this. In the interest of healthy sugars, my peach tree is already fruiting!

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Quoted to keep the size down.
 
Danj said:
I've never really thought about it... I like beef but I get the feeling it would be difficult to cook (even my workplace's canteen has problems with it), so I guess.. chicken?
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Serioiusly read a cook book. I like cook books more than the internet because they're usually a section in the beginning talking about nutrition and cooking methods. I have a copy of The Joy of Cooking, and it discusses the in's and out's of various dishes, ingredients, preparing methods, and more. I learned that ground round is the preferred meat (in terms of taste) for meatloaf and meatballs, while fatter cuts like ground chuck are better (taste wise) for burgers.

As I develop a better understanding of cooking, the methods, and preferences, I can manipulate recipes and ingredients to better suit my tastes. For example, using leaner cuts of ground beef for my burgers because I want a burger with less calories.

As I read your posts, Danj, you seem like a man who doesn't like to take care of himself. You go to school, you work a lot, you have very little money, and just want things that have the best results with the least amount of effort. Unfortunately, this has led you into a humdrum lifestyle. You have nothing really, nothing to call your own. Momentary pleasures like games and food will come and go.


The real question here is: are you ready to start treating yourself like a human being?
 
Danj, I'm gonna toss out a more serious post for you right now. This is what I did to start losing the 80lbs on my frame. I posted my success a few pages back, so feel free to look for it.

I saw that you said you were overweight and needed to lose weight, didn't realize that in my first response, and I slung info at you with a bodybuilder mindset, don't do what I said.

What you need to do, before you even think about really revamping your diet, is track what you eat for a day or two, find out how many calories you're getting in. Compare that with how many calories you burn,, you calculate that with many tools or I can do it for you, I just need your stats and an idea of how active you are.

From there you can start making adjustments.start cutting the really bad food, stuff that's fried, sodas, sweets, starchy things. Start trying to eat leaner meats like chicken or turkey however you can, even if you have to do it through sandwiches. Find a veggie you really like and eat a lot more of that. I was a college student living on campus when I started. My only source of food was at the cafeteria. I did whatever I could to clean things up, while still enjoying my meals. I ate more chicken and veggies, didn't go for the fried stuff. You say you buy your lunches, just start moving to things that are a bit cleaner. When you prepare meals at home, keep it simple. Practice cooking, read recipes, but most importantly find foods to eat at home that are convenient and good for you. Veggies, fruits, almonds, tuna, stuff like that.

Bottom line is you wanna eat less than what you burn on a daily basis, key to losing weight in any situation.

That means you're gonna have to workout. Including weightlifting at a gym. Not only because you burn calories there, but mostly because you're going to increase your metabolism with added muscle mass. You said you have no one to help you get started, that's not true. I thought the same thing when I started, but I looked anyway. I messagesd every guy I could find in my local area on bodybuilding.com asking if they could get me started, teach me some lifts and help me get going. I actually got several responses, one guy offered to start training me and I took him up on that. Had it not been for him, I would've never set foot in a gym. You could do something similar, use your resources and find someone. It makes the initial process so much easier.

Start doing cardio, I'm not sure how overweight you are, but any cardio is more than you're probably doing now. Even if it's walking briskly for 45 mins every other day, it's something.

If you really wanna make this happen you need to go in with the mindset that you're committed and you believe it's going to happen. You believe you're gonna reach your goals. Until then it's going to be hard to get anywhere, you'll be too focused on the problems of losing fat, make excuses, and ultimately quit, THIS IS THE BIGGEST PART OF LOSING FAT, PERIOD. The first month is the HARDEST month, you have to force yourself through it, no matter how shitty things go. You miss a day at the gym? Keep going. You cheat on your diet? Keep going. This is the hurdle no one here can he you jump, it's all on you. However once you cross it.... That's when things change. That's when you start making progress, and you're going to go from hating life, to loving it.
 
Im a big dumb baby when it comes to cooking and even i cant manage to ruin beef. Also, here in the Netherlands pretty much every packaging shows how long the meat needs to be cooked, so i just set a stopwatch and cook for the appropriate amount of time. I guess UK food packaging also includes such information?
 
How can you not cook, you read a recipe and it tells you what to do in excruciating detail. Assuming you know how to measure solids and liquids at a first grade level, and you can tell time, you can cook.
 
Honestly, I'm a big fan of cooking meat, especially chicken, at a low temperature for a longer period of time. Then raising the heat a few minutes before serving. It keeps thing juicy, tender, and almost impossible to ruin.
 
Finally managed to do 3 sets of 5 with 110 kilos on squats today. Feels good! But I haven't been able to deadlift in a few weeks, since the squat rack (and barbell) is always busy. Only one rack in a huge gym... I've seen more people use the squat rack lately, and some of them are pretty good, like this short guy squatting 140 kilos and deadlifting 200 (440 pounds). Heard some of them discuss Starting Strength last week, and I've never heard that before. 90% of the people in my gym are women doing class training, so it's kinda exciting to see more people doing compound lifts. Oh, and we've got a new guy who walks around scowling at people, with his shirt open far down his hairy chest, stopping now and then to sit down in front of a mirror, curl, and grunt loudly no matter how light the weight is. I wanna be like him some day.

Danj: The best way to learn how to cook is to just start trying. I didn't even know how to boil water when I was 20, and one day I decided to do something about it. Turned out that cooking is pretty easy once you get going, and now I spend hours on it every day because I love it so much. Just start with something easy, like frying eggs and bacon, and then try more and more things. You'll figure out heat, timing and so on as you go, and if you cook something too little or too much, it will probably still be perfectly edible and good.
 
I have never cooked a burger, steak, chicken, fish, or pork, turkey that was "ruined" enough that I didn't eat it.

Cook it til you think it's done/the directions say it should be cooked for, then cut off a piece so you can see the middle and see if the middle is done. So easy.

(edit: I'm specifically talking about pan frying here) My dad always cooks steaks super slow and they're tender but I think he cooks the flavor out of them. My mom cooks them on much higher heat for about 1 minute on each side to harden the outside a little bit so it's harder for juices to escape, then turning the heat down. I tend to like her results more.

I don't even really think about how I cook burgers or chicken cause it seems like those always turn out good if they're not way overcooked.

Also, for tenderizing tougher cuts of steak, rubbing a ton of salt all over the outside and letting it sit for 1 hour per inch of thickness, then washing it all off and patting the steak dry really helps make them more tender: http://steamykitchen.com/163-how-to-turn-cheap-choice-steaks-into-gucci-prime-steaks.html
 
DarthWufei said:
Honestly, I'm a big fan of cooking meat, especially chicken, at a low temperature for a longer period of time. Then raising the heat a few minutes before serving. It keeps thing juicy, tender, and almost impossible to ruin.
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Yep. This.
 
Age: 24
Height: 5' 10"
Weight: 205
Goal: Fat Loss, Moderate muscle building
Current Training Schedule: Sit in an office staring at two monitors for nine hours....
Current Training Equipment Available: Community center gym- I think everything basically needed from the OP. And if not, I have my university wellness center until I graduate in December.

Comments: Well, I tried to digest most of the OP and I did find some helpful information. Except although I do want to build muscle, my priority is the fat loss - I've let myself get a little out of control(in my own view). So I was hoping for more guidance on the diet and cardio portion.

As for diet, I am fully capable of cooking, etc., I just end up getting lazy and going out somewhere when I work or don't feel like cooking when I get home at 9pm. Otherwise I have no qualms about cooking myself, etc., as it is sooooo much cheaper anyway. My work schedule should be changing soon to help in that regard will I'll be getting off at 6pm instead.

For example, I just picked up some tuna, stuff for smoothies(was amazing - flaxseed, yogurt, OJ, frozen berry mix, banana, etc.), some lean beef, eggs, whole wheat wraps, chicken breasts, salmon, whole wheat bread, spinach, brown rice, black beans, frozen veggies, tomato, onion, etc.

I can do breakfast fine with an omlette/toast/fruit or oatmeal/toast/fruit. Lunch is weird because I have to start at 12... dinner too so I would essentially have to bring two full meals to work. Dinner I can usually prepare for fine, though. It's lunch that is the issue mainly - I never know what is easy and quick to prepare and filling.

As for the exercise, I just don't know where to start and I was hoping for some guidance on routines there. My only concern for the muscle building beginner stuff is that it seems like activities like the bench press, squats and lifts would require me to rely on someone else to be there as a spotter. Or am I understanding that wrong as far as the beginner stuff is concerned?

Then with exercise comes the modified calorie/protein requirements. According to the OP, I am at a BMR of ~1900. So with exercise(moderate) I should then aim for ~2900 calories/day? And if I want to add muscle as part of the exercising, I should be 1.1-1.2 times that? Don't know if did that is wrong either, but it looks high to me - considering I already eat more than I burn right now!

Let me know if you guys need any clarifications from me. Or if I'm doing it wrong.
 
My triceps and shoulders are not keeping up with the rest of the muscles so I'm thinking of starting doing exercises for them home. I have the adjustable Gold's Gym dumbells, and a yoga mat to go with

Any suggestions of a routine for triceps and shoulders with dumbells - moves, reps and sets?
 
kylej said:
How can you not cook, you read a recipe and it tells you what to do in excruciating detail. Assuming you know how to measure solids and liquids at a first grade level, and you can tell time, you can cook.
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Unfortunately not all of them are written like this, but I won't say anything more on that topic since clearly everyone is tired of it.

Anyway here is the plan so far based on what people have said here:

  • I need to change my diet first.
  • I stopped drinking juice already now that I know it's bad for me.
  • I get paid next on April 27th, at that time instead of doing my usual monthly food purchase, I will attempt to do a 1 week food purchase of foods that have been recommended in this thread. If this succeeds I will attempt to continue this in subsequent weeks.
  • Having made said purchases I will attempt to learn to cook them (where cooking is appropriate).
  • Dumbbells have been suggested as an inexpensive exercise tool. I have put a set on my birthday wishlist and will attempt to persuade my parents to buy me them for my birthday which is on May 11th, since I do not have the money for it myself.
 
GoldenEye 007 said:
Age: 24
Height: 5' 10"
Weight: 205
Goal: Fat Loss, Moderate muscle building
Current Training Schedule: Sit in an office staring at two monitors for nine hours....
Current Training Equipment Available: Community center gym- I think everything basically needed from the OP. And if not, I have my university wellness center until I graduate in December.

Comments: Well, I tried to digest most of the OP and I did find some helpful information. Except although I do want to build muscle, my priority is the fat loss - I've let myself get a little out of control(in my own view). So I was hoping for more guidance on the diet and cardio portion.

As for diet, I am fully capable of cooking, etc., I just end up getting lazy and going out somewhere when I work or don't feel like cooking when I get home at 9pm. Otherwise I have no qualms about cooking myself, etc., as it is sooooo much cheaper anyway. My work schedule should be changing soon to help in that regard will I'll be getting off at 6pm instead.

For example, I just picked up some tuna, stuff for smoothies(was amazing - flaxseed, yogurt, OJ, frozen berry mix, banana, etc.), some lean beef, eggs, whole wheat wraps, chicken breasts, salmon, whole wheat bread, spinach, brown rice, black beans, frozen veggies, tomato, onion, etc.

I can do breakfast fine with an omlette/toast/fruit or oatmeal/toast/fruit. Lunch is weird because I have to start at 12... dinner too so I would essentially have to bring two full meals to work. Dinner I can usually prepare for fine, though. It's lunch that is the issue mainly - I never know what is easy and quick to prepare and filling.

As for the exercise, I just don't know where to start and I was hoping for some guidance on routines there. My only concern for the muscle building beginner stuff is that it seems like activities like the bench press, squats and lifts would require me to rely on someone else to be there as a spotter. Or am I understanding that wrong as far as the beginner stuff is concerned?

Then with exercise comes the modified calorie/protein requirements. According to the OP, I am at a BMR of ~1900. So with exercise(moderate) I should then aim for ~2900 calories/day? And if I want to add muscle as part of the exercising, I should be 1.1-1.2 times that? Don't know if did that is wrong either, but it looks high to me - considering I already eat more than I burn right now!

Let me know if you guys need any clarifications from me. Or if I'm doing it wrong.
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If you want to lose fat, have a BMR of 1900 and sit in front of a computer all day i dont think you should aim for 2900 calories a day, unless you seriously workout after work. But if you did that you wouldnt be posting here, so i would lower that to perhaps 2500 max (and thats including working out 3 times a week). You can always up it again if it ends up not being enough food for you. Of course it does matter how you fill those 2500 calories, so make sure you know your protein/fat/carb breakdown.

Spotting for squats and bench is not strictly necessary. I dont use one either, and most guys in my gym dont. I feel its only useful for bench press, in case you cant hold the weight, but even in that case you can do the roll of shame (lower it to your chest and roll it towards your legs). Just dont be stupid and know your own limits and you should be fine. And in my experience, most people in the gym are willing to spot you for a minute if you ask them.

As for a routine, the full body beginners routine in the OP is a good place to start. Although, and this might get me yelled at, i use a variation that does not include power cleans because thats the one exercise i really am not comfortable learning on my own. Anyway, to learn the lifts the best way is to go to the gym and do them. Simply start at a really low weight and take one or two sessions to just mess around, learning the movements. Its not hard, but it takes some getting used to. Read the Starting Strength wiki and watch some video's on youtube from Rippetoe (the dude who invented the program) where he explains the lifts and you should be fine to try and practice it.

Whatever you do, always use the free weights, not any assisted machines. And never stop lifting things.
 
Danj said:
Unfortunately not all of them are written like this, but I won't say anything more on that topic since clearly everyone is tired of it.

Anyway here is the plan so far based on what people have said here:

  • I need to change my diet first.
  • I stopped drinking juice already now that I know it's bad for me.
  • I get paid next on April 27th, at that time instead of doing my usual monthly food purchase, I will attempt to do a 1 week food purchase of foods that have been recommended in this thread. If this succeeds I will attempt to continue this in subsequent weeks.
  • Having made said purchases I will attempt to learn to cook them (where cooking is appropriate).
  • Dumbbells have been suggested as an inexpensive exercise tool. I have put a set on my birthday wishlist and will attempt to persuade my parents to buy me them for my birthday which is on May 11th, since I do not have the money for it myself.
Click to expand...

For dumbbells you are going to want to get a set that you can add and remove weights from. Unless your looking for a large set....

You could try resistance bands also.
 
I was wondering if anyone could help me with a problem I'm having during the Bench Press. Recently I've noticed that on occasion I'm getting a pain in the back of my right thigh (I think the hamstring) once I'm on my 3rd set or so. The pain is only really there during the bench and subsides quickly once I finish the bench, and only a slight pinching type sensation is left for a few minutes. It's not particularly painful, but it is easily felt. The pain is also a pinching type sensation.

Is this a form issue? I don't believe it's a warming up problem, so I'm not really sure what is going on.
 
I am definitely seeing some improvements in my performance and i can see it visually but man it feels like my fitness is barely improving. Probably because i've been spending more time with weights and less doing sprints/cardio.

Still hard getting used to doing squats, i'm going to see a personal trainer for a few weeks to get my form right for some of the exercises.

Edit: Also on the diet side of things i'm wondering if protein shakes are something i should consider adding to my diet. I am having trouble taking in enough protein and i sometimes struggle for ideas for breakfast (plus i'm a shift worker and often need to have meals in a hurry). Not sure how to make them though, i'll try the one in the OP but was wondering if anyone else had some suggestions.
 
demon said:
If your focus is mass and strength I don't know why you would want to focus on a rowing machine. You need to lift weights.
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I don't want to get super muscular, I'm just very skinny and want to change that, but every time I gain some weight it goes into my belly and my arms stay skinny as hell.
 
My mom told me if I keep eating 3-4 eggs a day (full eggs) I will die! Is she just trying to scare me?

Oh and in regards to Tuna as a protein source, how are you guys eating this? Just straight plain as hell out of the can or are you mixing it with something?
 
Cholesterol. Should I cut back to egg whites though? I enjoy the yolk a lot....

tuna, alright with some mayo? What should I throw in this bitch to make it a healthy lunch. I can't eat it straight up plain because it's just cat food to me then.
 
Discotheque said:
My mom told me if I keep eating 3-4 eggs a day (full eggs) I will die! Is she just trying to scare me?

Oh and in regards to Tuna as a protein source, how are you guys eating this? Just straight plain as hell out of the can or are you mixing it with something?
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1 yolk a day is perfectly healthy. 2 yolks a day hasn't specifically been tested, but it should be okay. Dietary cholesterol has only a small if not negligible effect on actual cholesterol. I can't recommend 3-4 just because there are some conflicting studies about it. Maybe only use two of the four egg yolks?
 
Discotheque said:
My mom told me if I keep eating 3-4 eggs a day (full eggs) I will die! Is she just trying to scare me?

Oh and in regards to Tuna as a protein source, how are you guys eating this? Just straight plain as hell out of the can or are you mixing it with something?
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If you are worried get your cholesterol checked in 6 months and see where you are. I make tuna like this:

Solid white albacore tuna. 2 cans. Shred it up with a fork, add some olive oil, salt, pepper, touch of squeezed lemon. Dice up some celery add it to tuna. Two scoops of mayonaisse. Mix it all together, eat on mutigrain bread or eat out of the bowl.
 
Curious what you guys think: I'm ready to switch from SS to something else (likely 5/3/1) but am currently cutting for Summer. Should I stick with SS until Fall, or switch it up regardless of cutting/bulking?
 
Hey guys, I was wondering if I have anything to worry about.

I started running almost two months ago, doing some pretty intense runs at least once a week. This past Thursday I ran four miles, stopped to workout for about an hour, and then attempted to run two more miles. However, the second I began moving I felt a sharp pain in my knee right around the kneecap. Decided to take it easy for a couple days, and so I tried running against yesterday. Same thing.

What's strange is that it doesn't hurt at all if I stretch or walk. Hell, I went on a 40 mile bike ride yesterday (after realizing I couldn't run) and was perfectly fine. No pain whatsoever. It's only when I run or apply deep pressure to the spot that it hurts (feels like a bruise). Could it just be fatigue from running so much having never really run before? I think I'll rest it for a week and see if it gets better. Can't be anything too serious, right?
 
Petrie said:
Curious what you guys think: I'm ready to switch from SS to something else (likely 5/3/1) but am currently cutting for Summer. Should I stick with SS until Fall, or switch it up regardless of cutting/bulking?
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Interesting dilemma.

Ideally it's better to stick with the same program while cutting.

That being said SS on a calorie deficit is tough, and you'll probably have to scale back the volume eventually.

531 programming cycles allows you to still make incremental gains even while cutting. But having never done the program, it'll be diffcult to gauge progress.
 
Luscious LeftFoot said:
Interesting dilemma.

Ideally it's better to stick with the same program while cutting.

That being said SS on a calorie deficit is tough, and you'll probably have to scale back the volume eventually.

531 programming cycles allows you to still make incremental gains even while cutting. But having never done the program, it'll be diffcult to gauge progress.
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My squats have had to be scaled back. No question. Deads are still progressing ( but were behind). Bench remains stagnant, but I had a slight injury so I had to take them down a few months back.
 
Alienshogun said:
Crock pot/slow cooker for the win.
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I just got me a crock pot. I'm really excited to try it out. Not doing anything fancy with it other than just throwing in a ton of meat and veggies and just letting it cook. Do you guys know if we can use it to warm up already cooked meat? Would love to make things in bulk and just warm it up in the morning so when I come home from work, it would be good to go.

Today is day 1 of my attempted cut. Gonna try to eat around 2500 calories. 150/200g of carbs, 250 g of protein, and 70g of fat. Prolly will lower the carbs and raise the fat as I do need lower than normal carbs to get the fat loss going. However, since it is my first week, I will just try this and monitor my progress.
 
Petrie said:
Curious what you guys think: I'm ready to switch from SS to something else (likely 5/3/1) but am currently cutting for Summer. Should I stick with SS until Fall, or switch it up regardless of cutting/bulking?
Click to expand...

Depends on how much you plan on losing. It's not too much you can do add some conditioning to your routine and reduce some calories. Progress may not come easy or might stop entirely.

Hey guys, I was wondering if I have anything to worry about.

I started running almost two months ago, doing some pretty intense runs at least once a week. This past Thursday I ran four miles, stopped to workout for about an hour, and then attempted to run two more miles. However, the second I began moving I felt a sharp pain in my knee right around the kneecap. Decided to take it easy for a couple days, and so I tried running against yesterday. Same thing.

What's strange is that it doesn't hurt at all if I stretch or walk. Hell, I went on a 40 mile bike ride yesterday (after realizing I couldn't run) and was perfectly fine. No pain whatsoever. It's only when I run or apply deep pressure to the spot that it hurts (feels like a bruise). Could it just be fatigue from running so much having never really run before? I think I'll rest it for a week and see if it gets better. Can't be anything too serious, right?
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Is there a reason why you're programing your running so haphazardly? 2 months and you decided to run 4 miles, workout, and then bang out another 2?

What I mean is that I just want my arms to get bigger while I don't get fat at the same time.
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There's a difference between getting super muscular and fat. If you want bigger arms, lift weights. If you want to get fat, you need to clean up your diet. How many chins up can you do?

My mom told me if I keep eating 3-4 eggs a day (full eggs) I will die! Is she just trying to scare me?

Oh and in regards to Tuna as a protein source, how are you guys eating this? Just straight plain as hell out of the can or are you mixing it with something?
Click to expand...

It's true that eggs have cholesterol, but it's not really an issue for those who train hard. The old school generation still likes to believe many of the wild myths about nutrition and exercise.
 
Woo, got 6 strong ass reps out with 80lb dumbbells on bench today. Got 2 shaky half-assed ones my last cycle (yes, I'm doing 5-3-1 with dbs, deal w/ it).

85lbs will be an above bodyweight bench with dumbbells (I weigh 165lbs), which'll be pretty cool, considering when I first stepped in a gym I benched the 45lb barbell 5 times before failure :p Amazing how much strength you can put on in 11 months.
 
Mr.City said:
Is there a reason why you're programing your running so haphazardly? 2 months and you decided to run 4 miles, workout, and then bang out another 2? .
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lol I have no real routine. Just want to keep active. I've done some serious sprinting circuits before, did a 10k, etc., so the distance isn't the problem. I probably shouldn't have started running again immediately after working out, though (which was right after a run!).

But my question still stands. What do you think?
 
MrOogieBoogie said:
lol I have no real routine. Just want to keep active. I've done some serious sprinting circuits before, did a 10k, etc., so the distance isn't the problem. I probably shouldn't have started running again immediately after working out, though (which was right after a run!).

But my question still stands. What do you think?
Click to expand...

Sounds like it might be an overruse injury.
 
Can anyone direct me to a site/personal example of a healthy/affordable grocery list? I think i'll only really have success at having a quality diet if I start by following someone else's template. Otherwise i'll justify fitting in shit that I like/is easy to make, but I know is unhealthy.
 
In zyzz bodybuilding bible, this is the sample workout he gives:

Monday
Big Lifts Day:
• Deadlifts – 4 Sets
• Squats – 4 sets
• Shrugs – 4 sets
• Decline Benchpress – 4 sets

Tuesday
Chest Day:
• Incline Dumbbell Press – 3 sets
• Flat Bench Press – 3 sets
• Dumbbell Press – 3 sets
• Flyes – 4 sets
• Incline Flyes – 4 sets

Wednesday
Lats + Abs Day:
• Chinups – 5 sets
• Bar Rows – 4 sets
• T-Bar Rows – 4 sets
• Hanging Leg Raises – 4 sets
• Weighted Decline Crunches – 4 sets

Thursday
Deltoids:
• Military Press – 4 sets
• Lateral Raises – 4 sets
• Bar Raise – 4 sets
• Upright Rows – 3 sets

Friday
Triceps Day:
• Weighted Dips – 4 sets
• Cable Pulldowns – 4 sets
• French Press – 3 sets
• Skullcrushers – 3 sets

Saturday
Biceps Day:
• Barbell Curls – 4 sets
• Incline Dumbbell Curls – 4 sets
• Dumbbell Curls to Hammer Curls upon fail – 3 sets

Sunday
Rest Day – You’ll need to recover.

What do you guys think?
 
That's hardly enough work/volume to grow.

Can anyone direct me to a site/personal example of a healthy/affordable grocery list? I think i'll only really have success at having a quality diet if I start by following someone else's template. Otherwise i'll justify fitting in shit that I like/is easy to make, but I know is unhealthy.
Click to expand...

Go back a few pages. We were all yelling at Danj to buy some real food.
 
Drealmcc0y said:
In zyzz bodybuilding bible, this is the sample workout he gives:

What do you guys think?
Click to expand...

I know Zyzz was an adonis and all, but that's a shitty routine.

Petrie said:
My squats have had to be scaled back. No question. Deads are still progressing ( but were behind). Bench remains stagnant, but I had a slight injury so I had to take them down a few months back.
Click to expand...

I'd keep pushing with SS and note your progress, when you start stalling then calculate your 531 numbers and continue from there.
 
MrOogieBoogie said:
lol I have no real routine. Just want to keep active. I've done some serious sprinting circuits before, did a 10k, etc., so the distance isn't the problem. I probably shouldn't have started running again immediately after working out, though (which was right after a run!).

But my question still stands. What do you think?
Click to expand...

As a runner I wouldn't think the distance or anything is a problem, but more so how you are running. A lot of people don't think about it at all. But when you are running long distances you should try to use your whole foot. Start off with your landing on the backside of your foot (or heel). Then while your foot is on the ground make sure the arch and toes make contact before your foot leaves the ground again. The Knee pain could be from overuse of one part of the foot. (making contact and jumping of the same area). Also, make sure you are swinging your arms right, if not your lower body has the do the rest of the balancing and that can mess you up as well. You can just youtube this.
 
Drealmcc0y said:
If thats comment is directed at me, do you mean that routine doesnt give enough rest days?

I normally have 3 rest day a week, but I was planning on using this schedule to change it up.
Click to expand...

I was being facetious. I don't know where you're currently at in your training, but that's just a goodie bag of exercises. How many reps are you doing per set? Why is there so much volume and so little rest? How exactly are you programming progression?
 
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