That's how I ALWAYS find it. Second day after a good workout = crazy soreness.
Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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That's how I ALWAYS find it. Second day after a good workout = crazy soreness.
Yea, especially after leg day. The next day's like 'ok, just a little sore' but the day after is hell lol
Drealmcc0y
Banned
I done lat widegrip pulldowns behind the neck for the first time today. It felt good, but it felt like maybe it was doing my shoulders. Or is it just a high part of your back?
isn't that supposed to be absurdly hard on your shoulders/rotator cuffs?
FallingEdge
Member
Post work outmeal. LET'S GO! #AcquringLeanMass
So I had to take two weeks of from lifting/exercise, and now I'm going back on Monday. Should I just decrease all the weight, or try what I was doing before? I was thinking about just trying a single rep, and if I can't do that then lower the weight. I'm super nervous about lifting again. I just had to take a break because of school/work. Dieting/cutting for 9 months straight was starting to get to me. On the bright side I should be at my goal around December/January. So far I have lost a total of 90 lbs, but I wish I kept better track of my lifting in the beginning.
Brolic Gaoler
formerly Alienshogun
Ok, so this is odd. I've decreased my lifting a lot. Like a lot, a lot. And I'm doing cardio usually twice a day (short run then "long" run).
The thing is, I just had what felt like one of my strongest days benching in a long time. I did 315x5 like it wasn't anything, I probably could have done 2-3 more reps easy as hell. (didn't do more because I'm strictly following this cardio template).
I wonder if cardio is beginning to have a beneficial relation to my lifts, or if it's the going back on "going so hard" or both.
Gonna be interesting to see how this develops.
The thing is, I just had what felt like one of my strongest days benching in a long time. I did 315x5 like it wasn't anything, I probably could have done 2-3 more reps easy as hell. (didn't do more because I'm strictly following this cardio template).
I wonder if cardio is beginning to have a beneficial relation to my lifts, or if it's the going back on "going so hard" or both.
Gonna be interesting to see how this develops.
It's not odd. As people get bigger, rest periods need to be longer since growth/gains take longer. There's a section inside of of static contraction (lol right?) book that talks about people making gains on their squat/bench limits with up to 3 months between workouts.
I have some questions,
I am 5'4 feet, 143 pounds, 34 years old and been somewhat active my whole adult life, I used to train figure ice skating regularly and later on I have been jogging 40 to 50 minutes whenever I can.
does simply running/jogging/doing cardio has an influence in how the belly forms even if there is no diet or weight fluctuation??? cause I eat whatever I want and somehow I haven't developed the ugly beer belly, it feels kind of strong.
I am 5'4 feet, 143 pounds, 34 years old and been somewhat active my whole adult life, I used to train figure ice skating regularly and later on I have been jogging 40 to 50 minutes whenever I can.
does simply running/jogging/doing cardio has an influence in how the belly forms even if there is no diet or weight fluctuation??? cause I eat whatever I want and somehow I haven't developed the ugly beer belly, it feels kind of strong.
ZackieChan
Member
So, my Deadlift grip failed me on my one set @185 today. Should I be doing a switch grip, or whatever you call that where one hand is going the other way? Should I deload to work back up to it? I feel like a weakling reading all of your numbers, but then again, I'm lifting more than 90% of the people in my gym. Any advice would be appreciated.
FYI - I am eating basically a paleo/primal diet, trying to lose some fat.
FYI - I am eating basically a paleo/primal diet, trying to lose some fat.
Brolic Gaoler
formerly Alienshogun
You're not using an alternated grip for your heavy set?
Also, fuck everyone's numbers. That shit don't matter. Strength is relative. You will make your own gains in due time with dedication.
ZackieChan
Member
Thanks, and I guess your question answers my question. There's no "heavy set," per se, on Stronglifts 5x5. Only one set of Deadlifts, every 5 days. Today I failed at the 185. I will try the same weight, with an alternating grip.
I'm a noob. Thanks to everyone here for teaching!
Brolic Gaoler
formerly Alienshogun
When I say "heavy" I mean when your grip begins to noticeably fail. At that point switch grips. You get weaker when your grip gets weaker because your CNS notices a break in stablilty.
This is also a big reason why lifting belts make you stronger.
Warm up with double over hand, then when you do your working set switch to alternated grip.
ZackieChan
Member
Will do. Thanks, dude. Also, you look badass with your head shaved. Much scarier than before, if that's the look you're going for.
Brolic Gaoler
formerly Alienshogun
Will do. Thanks, dude. Also, you look badass with your head shaved. Much scarier than before, if that's the look you're going for.
Not going for scary, it just happens that way. Thanks bud. Be careful in the gym, keep us posted and I hope you make great gains.
Age: 21
Height: 6'4
Weight: 205 lbs
Goal: Strength
Current Training Equipment Available: Full gym on campus.
Comments:
So I started going to the gym 3 days a week after work a couple of weeks ago. Just getting familiar with the equipment available and various types of lifts and exercises. Now I think I am ready to get serious about increasing my strength.
I decided I will follow the full body routine for beginners in the OP.
I had a question about how much weight I should be lifting. 90% of the time I have been going by myself so I won't have someone to spot for me, because of this I am wary of any lift that requires me to lift a bar over my head (ie bench press or overhead press). So I've thought about keeping the weight down at a level that I am confident that I can control. However, my friend says that If I am not lifting a heavy load I won't be accomplishing much.
Thoughts GAF?
Height: 6'4
Weight: 205 lbs
Goal: Strength
Current Training Equipment Available: Full gym on campus.
Comments:
So I started going to the gym 3 days a week after work a couple of weeks ago. Just getting familiar with the equipment available and various types of lifts and exercises. Now I think I am ready to get serious about increasing my strength.
I decided I will follow the full body routine for beginners in the OP.
I had a question about how much weight I should be lifting. 90% of the time I have been going by myself so I won't have someone to spot for me, because of this I am wary of any lift that requires me to lift a bar over my head (ie bench press or overhead press). So I've thought about keeping the weight down at a level that I am confident that I can control. However, my friend says that If I am not lifting a heavy load I won't be accomplishing much.
Thoughts GAF?
"Only people with extremely flexible shoulder joints can do this behind-the-head movement safely, and even they have to be very careful about not hitting the back of their necks with the bar. In addition, almost anyone who spends their days deskbound is likely to have rounded shoulders or poor posturea symptom of poor shoulder flexibility (among other things), making this exercise a no-no."
http://www.sparkpeople.com/resource/fitness_articles.asp?id=1097
take it for what you will
entremet
Member
Yep!
Lasthope106
Member
I love being back down to my summer weight.
Good job man!
This is about how I want to look by the end of this year. I got the muscle, but there's still too much fat around the waist for my abs to show the definition you have. Do you do any cardio or is this all diet?
You can also do some things to improve you grip generally like one-armed pull-ups (using your free hand to hold your pulling hand's wrist), dumbbell presses or one-handed "suitcase" deadlifts.
ZackieChan
Member
You can also do some things to improve you grip generally like one-armed pull-ups (using your free hand to hold your pulling hand's wrist), dumbbell presses or one-handed "suitcase" deadlifts.
I'll give those a try. But Gtfo with One-Arm pullups. Maybe in a few years.
Mecha_Infantry
Banned
Post work outmeal. LET'S GO! #AcquringLeanMass
Where's that from? Looks like subway? Looks nice
You can also do some things to improve you grip generally like one-armed pull-ups (using your free hand to hold your pulling hand's wrist), dumbbell presses or one-handed "suitcase" deadlifts.
suitcase deadlifts are to some degree more for oblique development. For grip strength I'd recommend static holds, farmer's walks, high rep kroc rows and even a few forearm curls or gripper training.
Jaladinozozo
Banned
I have a weird tingling pain in my left thigh everytime I do squats, especially if I go really deep. What the hell is this? It sort of feels like when your leg falls asleep and then all the pins and needles that come as it starts to wake up...but in my left thigh, right on top a few inches below the hip :\
Hope there is nothing wrong with me as my leg is completely fine otherwise when I run, bike, or kick pads in muay thai.
Oh yea forgot to add, I am not even squatting heavy weight. I do high reps, 25-30 a set, with a 40lb weighted vest.
Hope there is nothing wrong with me as my leg is completely fine otherwise when I run, bike, or kick pads in muay thai.
Oh yea forgot to add, I am not even squatting heavy weight. I do high reps, 25-30 a set, with a 40lb weighted vest.
It works, as long as you can stick to it, which is pretty difficult since it's pretty much just protein, which makes you feel deprived. I find it much easier to stick to a ketogenic diet if I add a modest amount of fat, roughly 300-400 kcals. Just take out some protein and add some fat, bump your calories up slightly, and it should still be just as muscle sparing, your results will be nearly identical and the diet will be a lot more sustainable.
Jaladinozozo
Banned
Yea just my bodyweight, 170lb at 6 foot 1, with just a 40lb vest. Tingly/sharp shooting pain starts from the very first rep, then seems to decrease as I adjust my position and try not to go too deep.
I think at least Mr. City had done RFLD. Personally I'm going to do it sooner or later. What I've heard it's tough but it works. I don't really have time at this point of my training to spend months on a diet so that's why I'm considering such a drastic method. I prefer to have it over with as soon as possible.
I'm just interested to know if I should add some calories to the diet since my work is hardly sedentary..
I'm just interested to know if I should add some calories to the diet since my work is hardly sedentary..
hawkshockey11
Banned
Maybe a nerve. Don't really have a solution off the top of my head though.
Jaladinozozo
Banned
Yes it definitely feels like a nerve. Not sure what to do either than just work through it.
I did it for a quite a while. I started in September 2011 at a body weight of 285 ish and a body fat of somewhere in the 40% range. Now I'm down to 229 with a body fat somewhere in the mid to lower 20s.
I would advise getting good at cooking because your food choices are very limited on the diet. I learned how to cook chicken and vegetables so many different ways on this diet.
Any of you motherfuckers have a rehab protocol for a sore sciatica? Mine's been killing me for like a week. It was bugging me a bit two weeks ago but I decided to work through the pain. It only really hurts for the first few reps of a squat, row or any set that involves leaning over.
It's not like the soreness/pain I used to get in my lower back when I first started lifting. It only kind of pinches when I bend into certain angles. It's actually not that bad, but I'd prefer it not hurt at all over only hurting a little or in certain positions.
My gym has foam rollers and I was messing around with them but I don't really know what I'm doing.
It's not like the soreness/pain I used to get in my lower back when I first started lifting. It only kind of pinches when I bend into certain angles. It's actually not that bad, but I'd prefer it not hurt at all over only hurting a little or in certain positions.
My gym has foam rollers and I was messing around with them but I don't really know what I'm doing.
Damn! Dude, if I ever experienced any sciatica symptoms again during exercises I would certainly stop those immediately and find alternatives that don't aggravate it, but that is just me. I don't do any exercises leaning over now unless with support.
Maybe switch to split-squats for a little while, and chest-supported rows, etc.
When my foot was going numb whenever I sat my ass on a chair, I did a lot of McKenzie-style stretching. Lie face down on the floor and note how your back feels. For me, the pain would increase for a bit and then slowly dissipate. If you feel pain down a leg while lying down and then after a minute or two it centralizes in your lower back that is good. If it doesn't work out like that, then lying face down might not be effective.
I did that though for several weeks and then eventually the nerve root just heals. Though I was careful to not aggravate it and would take time off to let it recover.
Oh, and ICE YOUR BACK. You definitely don't want to be heating your back or nerve root that'll make it worse. Those hot showers? Reduce them to warm or even a little on the cold side.
Cat/camels, nerve flossing, etc. But definitely take it easy.
D
Deleted member 12837
Unconfirmed Member
So, would this soy = bad stuff from this article that Alienshogun posted a few pages back also apply to edamame?
If so, that's really unfortunate. I love that stuff, and it's so easy to prepare, and delicious, and high in protein.
If so, that's really unfortunate. I love that stuff, and it's so easy to prepare, and delicious, and high in protein.
Brolic Gaoler
formerly Alienshogun
I don't know about Edemame, but Soy isn't necessarily "bad" as it's potentially inefficient. That's what I got from the article.
I would look at multiple unbiased sources before coming to any conclusion.
Wow, talk about some utter bullshit -- the ebook I bought from Jason Ferruggia is DRM-protected .. a PDF!!
That means I can't view it on ANYTHING but Adobe Reader, which I do not have and do not want on my Mac. Can't even read it on my iPad or anything.
What a shame. I was really excited to read it and support him because he's a great guy and love his blog but that was a dumb decision.
Plus, nowhere does it say it is DRM-protected before buying it.
That means I can't view it on ANYTHING but Adobe Reader, which I do not have and do not want on my Mac. Can't even read it on my iPad or anything.
What a shame. I was really excited to read it and support him because he's a great guy and love his blog but that was a dumb decision.
Plus, nowhere does it say it is DRM-protected before buying it.
Poindexter
Member
Any Hispanics in here? A few weeks ago I discovered the joy that is coconut flour tortillas. 3 grams of carbs in an 8 inch tortilla, 5 grams of protein and 50 calories each.
Add in some grilled carne Asada or chicken fajita with either crumbled queso duro (no carbs) or Kraft queso quesadilla (2 carbs per 1/4 cup, 90 calories) with some tapatio or Valentina salsa. Healthy and it makes me one happy half Mexican!
I ate 3 tacos tonight with half a cup of the Kraft cheeese and a pound (weight uncooked) of fajita. 760 calories, 89 grams of protein and friggin delicious!
If anyone is interested I'll post the recipe for the tortillas. They're ridiculously easy.
There's also a store alternative from La Tortilla Factory. But they are whole wheat tortillas but have the same calories and macro breakdown. They're good in a bind but the coconut flour ones are better.
Add in some grilled carne Asada or chicken fajita with either crumbled queso duro (no carbs) or Kraft queso quesadilla (2 carbs per 1/4 cup, 90 calories) with some tapatio or Valentina salsa. Healthy and it makes me one happy half Mexican!
I ate 3 tacos tonight with half a cup of the Kraft cheeese and a pound (weight uncooked) of fajita. 760 calories, 89 grams of protein and friggin delicious!
If anyone is interested I'll post the recipe for the tortillas. They're ridiculously easy.
There's also a store alternative from La Tortilla Factory. But they are whole wheat tortillas but have the same calories and macro breakdown. They're good in a bind but the coconut flour ones are better.
RatskyWatsky
Hunky Nostradamus
Yes please.
Poindexter
Member
http://www.food.com/recipe/gluten-free-coconut-flour-tortillas-457733
Here ya go. From my own math on how I measure out the 8 inch tortillas I get different calories from this recipe. Their recipe calls for making smaller tortillas and my carb count comes from trace carbs of the egg. Either way though, low calories, low carbs and the closest I've found to matching flour tortilla texture and taste.
Here ya go. From my own math on how I measure out the 8 inch tortillas I get different calories from this recipe. Their recipe calls for making smaller tortillas and my carb count comes from trace carbs of the egg. Either way though, low calories, low carbs and the closest I've found to matching flour tortilla texture and taste.
entremet
Member
That's pretty silly. None of the ebooks I've ever bought had that BS. You should complain.
hawkshockey11
Banned
At the end of the summer I will post the most dramatic body transformation you guys have ever seen.
So far in 3 months.
120lbs -> 160lbs
45lb squat -> 225lb
95 lb deadlift -> 220lb
So far in 3 months.
120lbs -> 160lbs
45lb squat -> 225lb
95 lb deadlift -> 220lb
RatskyWatsky
Hunky Nostradamus
Awesome. I need to get a hold of some coconut flour now.
Lamel
Banned
How did you gain 40 pounds in 3 months (unless you acquired tons of fat). What the fuck, how are those numbers possible.
Lasthope106
Member
I'm interested in this!
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