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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
- Thread starter Anton Sugar
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ItAintEasyBeinCheesy
it's 4th of July in my asshole
Same. My friends trying to get me to do a 2 year body building program which is bit long for one specific program.
Jason's Ultimatum
Member
Damn, Lamp. You got a LONG way to go before you get a hot man body like mine.
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Gvaz said:
Yeah please.
twofold said:
Thanks for the advice. I think by next week I should be at ~180 lbs. at which point I think I might stop to shape up a bit, if not in a couple of weeks. I guess at that point I'll just eat normally again. I might try the GOMAD diet again 6 months from now or something if I want to bulk up a bit more or something, but at this point I think I'll have considered 180 lbs. a goal I never could have dreamed of reaching months ago when I was stuck at my 150 lbs. I'm guaranteed to lose some weight soon anyway because classes will start up and the small meals/busy schedule won't let me eat so much.
Great King Bowser
Property of Kaz Harai
Just joined the NeoGAF fitocracy group. Looks like I've had a few weeks head-start on everyone. Unfortunately I've used all of my invites up already.
Just got back from cycling, I started off great averaging about 15mph for 6 miles, then I hit some hills and my legs basically said "slow ya roll potna!". The next 14 miles after that were horrible, I had to turn around and come back. My average speed dropped down to 11mph and I was coasting a lot, so any tips to avoid slamming into that wall?
The bike I use is terrible too, it's a mountain bike that barely rolls, you combine that with my 257lbs frame and it can be hell. On the plus side endomono said I burned about 1600 calories.
The bike I use is terrible too, it's a mountain bike that barely rolls, you combine that with my 257lbs frame and it can be hell. On the plus side endomono said I burned about 1600 calories.
Lamel
Banned
The Lamp said:
As one skinny guy to another, I can see why you're so happy you're finally filling up, but when you stop GOMAD you will be annoyed by the excess fat. I say stop now, calculate your BMR and stuff and eat just enough to gain 1-2 pounds a week, which will be mostly muscle. At that rate you'll be 200 pounds in half a year! Slow and steady wins the race. GOMAD has done its job on you, 25 lbs in a month is AMAZING. Now I'm not saying stop drinking milk, a tall glass with every meal will help you get to the calorie needs but it won't be excess enough to give you tons of fat. Good luck!
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Oh theres a group, joined now.
Feel lazy though since i wont be able to put anything in till Monday
Feel lazy though since i wont be able to put anything in till Monday
ItAintEasyBeinCheesy
it's 4th of July in my asshole
Nah that'd be cheating will start it new on Monday.
will start it new on Monday.Pickles the Firecat
Banned
I actually have ten fitocracy invites if anyone else wants in and others are running low.
Domino Theory
Crystal Dynamics
Can anyone tell me if my upper body workout days have enough exercises to be effective or am I lacking? And if I need more, can you give me advice on what type of compound exercise(s) to add (don't really like dealing with many isolation exercises)?
Monday/Friday (in order of how I do them):
Bench Press
Lat Pulldown
Incline Press
Upright Row
Military Press
Dips
Monday/Friday (in order of how I do them):
Bench Press
Lat Pulldown
Incline Press
Upright Row
Military Press
Dips
Rabbitweed
Member
snoopen said:
Not really a moment but that was quite a revelation when I gained ca 25 pounds (and I'd say mostly muscle) in five months when I was 20. This was after I had already worked out for a few years with not much progress and I considered myself as a hardgainer. For me the turning point was when I changed my gym and switched from this Arnie like high volume training program (which overtrained me like crazy) to a program which had me training only ca three times a week and hitting all muscle groups just once. I was doing mostly just compound movements with barbell (bench, shoulder press, barbell rows, squats etc) since the gym I started going to had no fancy machines and I started growing like a weed after that. So that definitely thought me the importance of volume, rest and free weights when you are trying to pack on muscle.
Progress is slow for me. I was a really skinny guy, I could eat anything and everything and not even get fat. But had no muscle. Joined the gym year and a half ago (but really starting going hard a year ago when I saw changes).
My weight back then was 68kg (height: 6'2), now it's... 75kg. My body fat level is now lower, and I've built up decent amount of muscle and I'm quite toned (a six-pack? yes!). I eat a lot, moreso now (mostly clean food) with lots of proteins and good fats. I've tried shakes, creatine and the like, but I saw zero improvements in the first months using them. So I dropped them and continued going solo. I saw improvements without using supplements.
I'm just going to keep going hard as I've been doing, and I'll keep improving. Slowly but surely. I'm in the best shape I've ever been and I have greater confidence now. People still say I'm a skinny guy... until I take off my shirt. I'm more toned and stronger than some others and have a killer metabolism, I should enjoy it!
My weight back then was 68kg (height: 6'2), now it's... 75kg. My body fat level is now lower, and I've built up decent amount of muscle and I'm quite toned (a six-pack? yes!). I eat a lot, moreso now (mostly clean food) with lots of proteins and good fats. I've tried shakes, creatine and the like, but I saw zero improvements in the first months using them. So I dropped them and continued going solo. I saw improvements without using supplements.
I'm just going to keep going hard as I've been doing, and I'll keep improving. Slowly but surely. I'm in the best shape I've ever been and I have greater confidence now. People still say I'm a skinny guy... until I take off my shirt. I'm more toned and stronger than some others and have a killer metabolism, I should enjoy it!
Brolic Gaoler
formerly Alienshogun
snoopen said:
Getting 355 up for bench, and getting 225 up for press.
parrotbeak
Member
Fuck, something is wrong with my lower back or hips or something. Started to get tingling and occasional pain in my feet yesterday. It's nowhere near the level of pain I had when I ruptured a disc last time, but I know the feeling of sciatic nerve pinch now and something is definitely not right along that nerve line. Last time it was just on the left side; this time it is mostly on the left but sometimes on the right.
No idea what I did. My hips and knee were sore from Monday squats and Tuesday stair run, so I didn't do any squats or dls the rest of the week. I mostly did bench, chins, cardio and planks, and didn't have these issues on Thursday.
No idea what I did. My hips and knee were sore from Monday squats and Tuesday stair run, so I didn't do any squats or dls the rest of the week. I mostly did bench, chins, cardio and planks, and didn't have these issues on Thursday.
I think I pinched a nerve or something in my left shoulder this week that culminated with a nice little "pop" (like when you crack your knuckles or something, nothing terrible like breaking a bone) where my collar bone meets my left shoulder as I was doing push-ups. It's sore now, but most of the pain is towards the outer surface and it's becoming less severe by the hour. I have full mobility but it just sucks moving it in certain directions. Not sure how it happened. But that definitely means I won't be hitting the gym today like I planned. Gonna rest it for the next couple of days.parrotbeak said:
Anyhow, I established a baseline for my squat (back/zercher), deadlift, and shoulder press yesterday. Next week I'll establish a baseline for my bench, cleans, and overhead squat. Now the real progress and strength training begins.
Brolic Gaoler
formerly Alienshogun
parrotbeak said:
Sorry to hear that bud, I hope you're ok.
I'm in another dilemma. My calves and hamstrings are more sore than the normal DOMs (tight too) from running with forefoot striking now.
I'm deciding whether or not it would be stupid to do legs or not today. The soreness I'm not worried about, but the tightness in my calves/hamstrings has me worried I may injure myself, but I can't imagine not doing my squats/deads and legs in general today.
On another note, I think I've become addicted to the gym.
I actually find myself saying "gym" to things that are not gym related in conversations. It's fricking weird.
Pickles the Firecat said:
I'd like an invite if you still have one
Me and my friend started workin out this summer...end of may I think. At the time, I benched ~95lbs 8 times if I was lucky, now I can do 135 x12! and my max is 175! my growth is amazing haha I love it. And I"ve stayed the same weight, maybe gaining 4-8 lbs, which is strange to me. Almost alittle disappointing since I really want to gain weight. I dont eat enough though
Brolic Gaoler
formerly Alienshogun
Ok, so I can't remember the last time I didn't work out, but I'm really worried about the tightness in my calves/achiles tendon/hamstrings from running in these vibrams.
Should I take today off from lifting legs, put some mineral ice on them and just start again on Monday.
Basically, I need someone to tell me I'm not a shitbag for not doing legs today, and that I'm doing the right thing.
I want to work out, but injuring anything in that area would fuck me over badly.
If it was just DOMs I would work through it, but my calves/hams are really really tight.
Should I take today off from lifting legs, put some mineral ice on them and just start again on Monday.
Basically, I need someone to tell me I'm not a shitbag for not doing legs today, and that I'm doing the right thing.
I want to work out, but injuring anything in that area would fuck me over badly.
If it was just DOMs I would work through it, but my calves/hams are really really tight.
Brolic Gaoler
formerly Alienshogun
abuC said:
Well tomorrow I'm mowing the lawn, so no gym then either.
2 days off in a row would probably do me good anyway. I work out 6 out of 7 days a week(for more than an hour a day)and I may be on the verge of overtraining rightnow, especially since I'm now correcting my run from heel strike to forefoot striking now too.
My god that just completely wrecks your feet/legs.
I just REALLY like leg days and now I'm gonna miss out for a week.
I may do low weight dumbbell lifts here at home just so I don't feel like complete shit.
parrotbeak said:
What were you doing when you experienced the tingling/pain? For me, I get the numbness in my left foot only when I sit (or did, hasn't really been anything for about a month thank god) but once in the last month I did experience numbness in my foot when I raised my straight left leg up while standing (classic test for sciatica).
I'm assuming I'm treading on thin ice and that if I do have true sciatica that I am like 1-2mm away from a bulging disc becoming more constant. One of things besides getting back into weight training/rehab was to do McKenzie stretches as often as I could when I was home. Lying on my stomach always seemed to help.
Alienshogun said:
First off, it's always better to be on the safe side and drop a body part for a session or two if you feel like something may be wrong. It is NEVER worth it to push through something potentially dangerous and then mess something up that could take weeks to months to heal again. Not worth it.
Although, if you have a tennis/lacrosse ball lying around I would try and roll around on it with your calves. It could be you are just incredibly tight there and your soft tissue is shit quality and needs to be worked on.
Ever get that foam roller?
Brolic Gaoler
formerly Alienshogun
X-Frame said:
Not yet, been too busy to order it and it keeps slipping my mind.
Brolic Gaoler
formerly Alienshogun
Looking for an opinion.
Right now I do a 1 body part break down over 6 days. I'm thinking of breaking legs down over 3 days so I actually have 2 days off for rest.
So I'm thinking.
Monday chest/leg extensions & curls, calf raises and lunges
Wednesday Triceps/squats
Friday shoulders/deads
I know many people don't like my 1 part a day routine anyway, so I'm not looking for opinions on that so much as I'm looking for how effective will my legs get trained breaking them up in this way.
Would it be a detriment? Or should I keep it having a dedicated day.
Right now I do a 1 body part break down over 6 days. I'm thinking of breaking legs down over 3 days so I actually have 2 days off for rest.
So I'm thinking.
Monday chest/leg extensions & curls, calf raises and lunges
Wednesday Triceps/squats
Friday shoulders/deads
I know many people don't like my 1 part a day routine anyway, so I'm not looking for opinions on that so much as I'm looking for how effective will my legs get trained breaking them up in this way.
Would it be a detriment? Or should I keep it having a dedicated day.
You should check out Layne Nortons program, I'm going to start it on Monday and it looks similar to what you're planning on doing.Alienshogun said:
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest
http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html
Brolic Gaoler
formerly Alienshogun
abuC said:
I don't much like that routine, but I'm also a novice, even if I'm a pretty damn strong novice.
I've only been REALLY working out for less than a year.
Here's what my routine would change to starting this week.
Monday-
Chest = (Flat bench, Incline bench, Dips, Flat/incline/decline flys)
Legs = ( Calf raises, Lunges, Extensions, Curls)
Run .75 miles
Tuesday-
Back = (Pullups, Pulldowns, Seated row, Bent over row, Bent over row wide, Bent over dumbbell row, reverse flys)
Run 1.5 miles
Wednesday-
Triceps = (Skullcrushers, kickbacks, decline skull crushers, standing extension, rope pulldown)
Squats (self explanatory)
Run .75 miles
Thursday
Biceps =(Dumbbell curl, hammer curl, reverse curl, ezbar curl, exbar reverse curl)
Run 1.5 miles
Friday
Shoulders = (Press, front barbell shrugs, front extensions, lateral extensions, 2nd lateral extensions with lat focus, rear shrugs)
Deadlift (regular deads, romanian deads)
Run .75 miles
Sat/Sun Eat drink and be merry.
Before the change all of that is the same except squats/legs/deads are all on Sat.
Before I even started this 1 part a day focus I was doing Monday (chest/tri's) Wednesday (Back/Bi's) Friday (Shoulders/Legs).
I hear ya. I have a similar situation. The mountain bike adds a significant amount of resisitance so it's more like a workout than transportation. It's a bugger trying to put on some miles. I do treat it like a workout and even do some HIIT on a hill. It's a good source of cardio and a lot easier on the knees and back than running. Just like me, we need to lose some weight before it's going to get easier.abuC said:
The advantage of a mountain bike is that you can hit some trails. That adds some fun.
Jason's Ultimatum
Member
Estoy comiendo tres soft tacos. BRO ME UP.
Brolic Gaoler
formerly Alienshogun
Jason's Ultimatum said:
I actually understood that, my spanish lessons are working.
parrotbeak
Member
Feet were tingling while sitting at my desk at work all day Friday. Then walking to parking lot (15 mins) with a bag of avocados. Then my left foot had pains while sitting in my car, immediately and then throughout the hour drive home.X-Frame said:
I did back extension stretches as much as I could on the floor at work, but unfortunately I was super busy and couldn't take as many breaks as I would have liked. The work stress no doubt aggravated my stress over what might be wrong with my nerves.
Took a hot shower, then did foam roller/tennis ball and stretched, and nothing really helped, but it isn't getting worse and it's mostly intermittent tingling and rarely a sense of burning or numbness. But nothing like my previous injury.
I sat through Harry Potter this morning and it was pretty much the same as yesterday. Took an ice bath afterward and then took a nap on my stomach. Just took a hot shower and stretched. Gonna hit the foam roller again. Got plans tonight and not going to let this get in the way of that.
The thing is that I went from having a numb foot pre- and post-surgery, to nerve healing, light occasional tingling, and for several months now it's been fine. Until now. Thought I was past this and it's making me nervous.
If it's still like this on Monday I guess I'll go to the doctor just to get it on record in case it persists or gets worse. I have a new doctor finally after the quack that ignored my pain last time, so I'm curious how he'll handle it. I'd love an mri just to see what's going on in there, and with my history I think it would be justifiable.
Meanwhile I guess I will focus on my chest, upper back, and maybe even my arms. Have been so focused on lower body, would be good to focus on upper for a while anyway.
Thanks, hope your feet and legs heal up soon. I'm sure you'll be fine neglecting legs for a while. I can get by without the gym, but I am addicted to exercise. Feel like shit if I don't do something.Alienshogun said:
Domino Theory
Crystal Dynamics
Is it normal if your arms fail before your chest for the Bench Press (if that makes sense at all)? I feel like I'm basing the amount of weight I can do/power I have in regards to the Bench Press based on my arms since they're the first to fail.
I feel like if I based it off my chest, I could do way more weight.
I feel like if I based it off my chest, I could do way more weight.
Luscious LeftFoot
Member
Domino Theory said:
Sounds like your triceps (perhaps you shoulders) are a hindrance. You could do some assistance exercise to help strengthen them.
I've never had a situation where my chest "failed", I don't know if that possible given nature of the exercise. Maybe someone will comment on that.
Your chest will fail out during the bottom of the actual lift.Luscious LeftFoot said:
It's the same reason geared powerlifters have to focus on the lock out using tricep exercises. The shirt doesn't do much to help with triceps, which are the majority of the muscle used during the extension of the exercise. Once the weight gets high up enough in the air, there's not much contraction left in the pecs.
Alien:
For you, yesterday, I used excessive amounts of chalk on my triple digit dumbbell rows next to the guy wearing sunglasses and jeans in the gym and playing Eminem out loud on his phone. Then, I asked him if he was getting a good pump while he flexed his arms in the mirror. I don't think he was amused.
FallingEdge
Member
abuC said:
Hell yeah! I plan on doing that in September. I will lower the amount of exercises and slowly build my way up to that. I want to squeeze deadlifts in the routine but I don't think my body is ready for both squats and deadlifts on day 2. Prolly a bit of modification and put deadlifts on day 5.
Brolic Gaoler
formerly Alienshogun
Domino Theory said:
Yeah, you need to do more tricep/shoulder work.
Veezy said:
LOL, friday there was some guy with a chin strap beard singing his shitty ass music as loud as he could inbetween sets looking around at anyone who would pay him attention.
I think some people don't realize how stupid and annoying they are.
I'm going to start it tomorrow, I took a week off from lifting to get ready for it. I've been doing chest and back twice a week already so that shouldn't be as difficult as legs and shoulders will be. I'll keep track and let you know how it is, Layne is a beast so I trust his program.FallingEdge said:
Last Tuesday I saw some guy in his late 40s/early 50s doing wrist curls using an olympic bar and 2x35 plates while sitting on the bench press. He made sure to let everyone know by grunting. He also kept talking to himself the entire time he was there.Alienshogun said:
I'll top that:reilo said:
About two months ago I was in the gym gettin my swolertrophy on. I keeps it strong and sexy, for the peoples. Warmed up, did a few standing presses. And then...
I then saw something that I hadn't experienced before. A grown man wrapped a towel around an Olympic bar. He then proceed to put 2x45 plates on the bar. He put the bar in-between the edge of a bench and a raised platform. Then, laying a 135 pounds across the crease of his hips he humped the air.
For a solid hour that's all he did. Air humps.
To this day, I don't understand what he was doing. There are about 30 exercises I can think of that will do anything better for the hump muscles than hump with weight on your penis area. And slight grunt that faded into a moan with every rep.
OUHUAHHHHH..... OHUHAHHHHHH....
Oh, and he was rocking jorts with an Underarmor top. Sacrilegious and disrespectful to jorts.
parrotbeak
Member
Like this?: http://www.youtube.com/watch?v=jVlQhlKf-5Q
Veezy said:
Those are Weighted Hip Thrusts if I am understanding correctly, apparently a great glute-building exercise.
Here's sexy Marianne doing weighted glute bridges .. the only difference is that doing weighted over 2 raised platforms seems like a damn stupid thing to do.
Exactly like that. Except with 135. For an hour.parrotbeak said:
I mean, I'll give you the movement is good for your ass, but so are good mornings. And Squats. And lunges. And none of those involve humping the air with a weight you can't even squat. Base strength first, then whatever isolation stuff you wanna work on, later.
EDIT: To expand, the movement is great for athletes, figure models, and body builders. However, this particular gentlemen had no business doing an incredibly isolated exercise when he was doing 135 for 1-2 reps every few minutes.
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