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

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P

Price Dalton

Member
X-Frame said:
Possibly, but the problem is I've had 2 shoulder surgeries on my right shoulder, and even 2 and a half years post-op it still doesn't feel back to how it was before I injured it.

Though maybe that is what I would need. It would take me a much longer time to strengthening my shoulder joints to be able to handle 100% of the weight on my right shoulder, but I'm sure if I could do it then my shoulder would mean it's healthy and strong again (my goal).
Click to expand...

If you have a workout partner or a trusted spotter, you can have them stack plates on your back, just below the scapula where it's flat and stable.

That's what I've been doing, and I like it far more than benching.
 
ipukespiders

ipukespiders

Member
Normally for abs I do weighted crunches on the decline bench. All the talk of back injuries had me worried, so l started to do them, paused part way up and just held it there. Was a great ab workout and didn't have to do the full range of motion which should? be better for the back.

(Doing it this way) perhaps this is similar to the planks you guys are referring too. Maybe I should educate myself on those.
 
Lamel

Lamel

Banned
Alright well just got done with the workout.

I did BP, Tri drips, lateral raises, calf raises and leg raises today. Decided to not do planks just to play it safe. I don't feel tired at all after today's workout, guess squats take a lot out of you.

Also thank you very much Veezy for your stretching and back advice, I did the ball thing and it didn't hurt, if anything it's made my back looser and lighter so to speak.

Jason's Ultimatum said:
Do you think the Bodyfortress whey protein tub is alright to use since I cannot really afford ON right now?
Click to expand...

EAS 100% Whey Protein is only $33 at BJs. 5 lbs bag btw.
 
C

cuevas. PhD.

Member
Jason's Ultimatum said:
Do you think the Bodyfortress whey protein tub is alright to use since I cannot really afford ON right now?
Click to expand...

Yeah, I think we all get too attached to that name anyways. Sure we all know it's good but I'm sure all the other cheap stuff is fine too.
 
D

Davidion

Member
ipukespiders said:
Normally for abs I do weighted crunches on the decline bench. All the talk of back injuries had me worried, so l started to do them, paused part way up and just held it there. Was a great ab workout and didn't have to do the full range of motion which should? be better for the back.

(Doing it this way) perhaps this is similar to the planks you guys are referring too. Maybe I should educate myself on those.
Click to expand...

I've also switched off of weight situps and moved onto Pallof presses for my abs. You may want to look into that if you have a resistance machine available for you.
 
I

iamshadowlark

Banned
Greetings fitness gaf!!!


Okay I have sort of a serious question. Today, I started a new program to improve my explosiveness and speed and such. The exercise of today was spinting full speed up steep hills, mind you I am in Colorado, near the mountains and this is a fairly steep hill about 150 yards. I went as far as I could without having to stop, took about a min rest and went back at it and finished in about 4 "reps". Upon completion of my first set my lungs felt like somebody had balled them up like a paper ball and I'm about 75% sure there was blood in my lungs or somewhere because I could taste it for a good 15-20min. Needless to say if was a hell of an amazing workout.

But as far as the blood thing is this product of the insane alt. of colorado or is there cause for concern?
 
Lamel

Lamel

Banned
Jason's Ultimatum said:
Well BF is concentrated whey. ON isolated.



Er, which is why I said I CANNOT afford ON right now. I was paying that price for ON 5 lb tub. BF is $15 for 2 lb.
Click to expand...

Oh whoops I thought ON was $45. Then yeah get the cheap stuff, it should be fine.


Edit: Wait a second 2 lbs for $15 is a worse value than 5 lbs for $33. You sure you got the numbers right?


Edit 2: Unless you're just tight on money then mah bad.
 
G

Grifter

Member
Can I get some advice on a new routine?

I stopped lifting (was on SS) in the winter due to a combo of the commute in my icy area getting to be too much of a dangerous burden and generally busy life needs (work full time, new house, etc.) I just re-signed to a new gym, Planet Fitness that is a better commute and costs a small fraction of what I paid the Y.

Problem is, they don't have squat rack or even proper barbells. For the convenience and newness, I'm willing to attend just for straight cardio - my aim is to stay active. That said, should I resume a castrated version of SS on the smiths there, or will squatting on those more likely lead to injury due to the artificial balance and form?
 
C

cuevas. PhD.

Member
Saadster said:
Oh whoops I thought ON was $45. Then yeah get the cheap stuff, it should be fine.


Edit: Wait a second 2 lbs for $15 is a worse value than 5 lbs for $33. You sure you got the numbers right?
Click to expand...

I think he's just tight on money and doesn't want to spend 33$ on protein. The $15 one will be fine.
 
Lamel

Lamel

Banned
Gvaz said:
What's the best way to hold the bar for a military press?
Click to expand...

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.



Use this site GAF it's pretty good.

Grifter said:
Can I get some advice on a new routine?

I stopped lifting (was on SS) in the winter due to a combo of the commute in my icy area getting to be too much of a dangerous burden and generally busy life needs (work full time, new house, etc.) I just re-signed to a new gym, Planet Fitness that is a better commute and costs a small fraction of what I paid the Y.

Problem is, they don't have squat rack or even proper barbells. For the convenience and newness, I'm willing to attend just for straight cardio - my aim is to stay active. That said, should I resume a castrated version of SS on the smiths there, or will squatting on those more likely lead to injury due to the artificial balance and form?
Click to expand...

I suppose you could just continue on the smith machines. It's stupid that they don't have a squat rack, didn't you check that out before signing up?
 
G

Grifter

Member
Saadster said:
I suppose you could just continue on the smith machines. It's stupid that they don't have a squat rack, didn't you check that out before signing up?
Click to expand...

I knew. It's part of their anti-lunkhead strategy and, tired of the hard grunters who sweat all over the weight racks without wiping, I gladly accepted.
 
P

parrotbeak

Member
Gvaz said:
That's what I do but I get a massive ache in my wrist afterwards
Click to expand...
I think there's some leeway with grip width, but just make sure your shoulder blades are squeezed together tight to keep your shoulders stable. There are also stretches to improve wrist and shoulder flexibility.

You could practice the rack position for front squats:
ydaQk.jpg


That's not the same position for OHP but should help with your flexibility.

iamshadowlark said:
Upon completion of my first set my lungs felt like somebody had balled them up like a paper ball and I'm about 75% sure there was blood in my lungs or somewhere because I could taste it for a good 15-20min. Needless to say if was a hell of an amazing workout.
Click to expand...
Go to dr, you are already dead, etc.
 
A

AranhaHunter

Banned
I decided it had been long enough since I had seriously worked out, so I started this past week, doesn't hurt as much because I've been working out on and off for the past 4, 5 years or so, but this is my plan. If anyone here has some good advice, it's welcome. Anyways, first 2 months:

- Day 1 arms (4 exercises, 3 sets each for biceps and triceps)/Cardio training
- Day 2 chest (3 exercises, 3 sets each)/swim 500m
- Day 3 shoulders (3 exercises, 3 sets each)/Cardio training
- Day 4 back and legs (4 exercises, 3 sets each)
- Day 5 swim 1km
- Day 6 Cardio (hitting bags, shadow boxing, jumping rope, etc)
- Day 7 rest

Afterwards:
- Day 1 arms (6 exercises, 3 sets each for biceps and triceps)/MMA training
- Day 2 chest (4-5 exercises, 3 sets each)/swim 1K
- Day 3 shoulders (4-5 exercises, 3 sets each)/MMA training
- Day 4 back and legs (6 exercises, 3 sets each)
- Day 5 swim 2k
- Day 6 MMA training/swim 1k
- Day 7 rest

Days are inter exchangeable, i.e. might do swimming on Day 2 and MMA training on Day 1. Doing abs everyday until exhaustion between sets. Also cutting sugar, soft drinks, salt, chocolate, alcohol (well limiting intake :) ), etc and trying to sleep 6-8 hours each day. The main bad thing about this schedule, along with my work and soon to be grad school schedule, is that I'll have to give up gaming, at least for awhile, oh well.
 
P

Petrie

Banned
I must say guys, trying to add pullups to my routine today was depressing, I was able to do 3 pullups before I had to add assistance. This was disheartening.

At the same time it was encouraging since when I began a few months ago, I could not do a pullup when fresh, and this was after my squats, bench, and deads. So all is not lost I suppose.
 
V

Veezy

que?
Petrie said:
I must say guys, trying to add pullups to my routine today was depressing, I was able to do 3 pullups before I had to add assistance. This was disheartening.

At the same time it was encouraging since when I began a few months ago, I could not do a pullup when fresh, and this was after my squats, bench, and deads. So all is not lost I suppose.
Click to expand...
Do more sets. Something that really help is buying a cheap door pull up bar. Put it somewhere that slight marks won't be visible, a closet maybe, then do a few whenever you're feeling randy. Adding 20 or so pull ups casually a day can add up.

Fitness GAF logo should be a guy, lying down, in a leg press machine doing dumbbell curls, while his feet are up on the steel flats. This leg press machine should be inside a squat rack.
 
P

Petrie

Banned
Veezy said:
Do more sets. Something that really help is buying a cheap door pull up bar. Put it somewhere that slight marks won't be visible, a closet maybe, then do a few whenever you're feeling randy. Adding 20 or so pull ups casually a day can add up.
Click to expand...

It won't be bad for me to be doing them every so often throughout the day, most days?

Sorry if this is a silly question, all the talk of overowrking things has had me concerned.
 
P

parrotbeak

Member
Veezy said:
Do more sets. Something that really help is buying a cheap door pull up bar. Put it somewhere that slight marks won't be visible, a closet maybe, then do a few whenever you're feeling randy. Adding 20 or so pull ups casually a day can add up.

Fitness GAF logo should be a guy, lying down, in a leg press machine doing dumbbell curls, while his feet are up on the steel flats. This leg press machine should be inside a squat rack.
Click to expand...
With two guys standing next to him "spotting."
 
V

Veezy

que?
Petrie said:
It won't be mad for me to be doing them every so often throughout the day, most days?

Sorry if this is a silly question, all the talk of overowrking things has had me concerned.
Click to expand...
Fair question, not silly at all.

Over training takes many forms. However, a few reps isn't going to hurt you on , say, an off day or a few hours before or after your work out. Space it out and you'll be fine. I do 10-15 pull ups every few hours because I have fun doing them. It's never hurt my press or dead lift.

If you really wanna push it, aim to do 15 sets of 1, with doing 1 every 20 seconds. That should be doable and is a total of 15 reps. Then, next time you're in the gym, do 20 sets of 1 every 15 seconds or 15 sets of 2. Just track it and see what works. If you have the bar at home, do pull ups during commercial breaks or after you've beat some ass at Marvel.

You're not gonna destroy your lats, shoulders, and biceps by doing single rep pull ups if you can do a few. Or, add resistance to begin with and taper down. Just set a goal, a realistic time line, and then plan it out. For example, Aim to do 10 in a row by the end of August, then make a plan around that.

3 pull ups is a good starting point. It means you can do 2, many time, realistically. Over 10-15 sets, that's 20-30 pulls ups.

I kinda rambled there, but you get the idea. Set a goal and move the numbers around that. Body weight exercises are fairly safe and easily recoverable, unless you do like a straight set of 100 push ups. That might rock ya pretty hard.

EDIT: Parrot - I laughed way too hard at that.
 
P

Petrie

Banned
Veezy said:
Fair question, not silly at all.

*lots of stuff I won't quote as to bog down the thread*
Click to expand...

Thank you. I just switched off of a routine that apparently had me doing far too much, and too many isolation exercises, so I just want to make sure what I'm doing won't hamper my results. Appreciate all the advice, very much.

Any recommendations from the pullup bars available on Amazon? Otherwise I'll just grab the first one that shows up when I do a search.
 
TransTrender

TransTrender

Gold Member
Petrie said:
Any recommendations from the pullup bars available on Amazon? Otherwise I'll just grab the first one that shows up when I do a search.
Click to expand...

Maybe I'm not dude-bro enough but the Iron Gym seems to do everything I need.
I have the standard one and I've used the "Extreme Editions" before but I never appreciated the differences.
It's strong. Been using one for almost three years, and when I started I was about 285lbs. The thing is still in great shape. No bends or anything.
 
P

parrotbeak

Member
Killdozer said:
Maybe I'm not dude-bro enough but the Iron Gym seems to do everything I need.
I have the standard one and I've used the "Extreme Editions" before but I never appreciated the differences.
It's strong. Been using one for almost three years, and when I started I was about 285lbs. The thing is still in great shape. No bends or anything.
Click to expand...
Hows your door frame?
 
TransTrender

TransTrender

Gold Member
Age: 27
Height: 6' 2"
Weight: 205
Goal: Leaner 195 or 190
Current Training Schedule: 4-Days Circuit Training + Running. Off days could include physical sports activities.

Current Training Equipment Available: Dumbells/Barbell + plates. Pull Up bar. Push Up bars. Workout mat. Mountain bike. P90X DVDs.

Comments: Started November 2009 at 285. 230 by June 2010. Touched 195 April 2011. Currently 205 (Mostly muscle mass since 195)

My goal is to get leaner. When I started working out again after a two months off I had some really good muscle mass gains but that's not what I wanted.
Usual workout used to be a full-body-ish circuit training workout+abs+pullups. Because I was putting on too much muscle mass I cut the ab workouts to half what they used to be, removed pullups completely, and started running about 3.25 miles after the workout. I also changed my eating habits to eat more frequently (about 6 times a day). Amazingly (or not) this still isn't working. I'm pretty much maintaining weight. Also the running is getting harder...not easier. It's harder than ever to maintain pace (8-10 min-mile) and I can't see myself adding any distance.

Notes:
Maybe it's just me, but it seems like I have a hard time recovering from workouts. I do drink chocolate milk after every workout and it seems like I'm getting an adequate amount of carbs during the week. Checked with the docs and don't have a sleeping disorder. When I was heavier my doc said I had metabolic syndrome but I don't think that applies anymore.

Any dietary/lifestyle/workout suggestions to get leaner and lose more weight?
 
P

parrotbeak

Member
Killdozer said:
Notes:
Maybe it's just me, but it seems like I have a hard time recovering from workouts. I do drink chocolate milk after every workout and it seems like I'm getting an adequate amount of carbs during the week. Checked with the docs and don't have a sleeping disorder. When I was heavier my doc said I had metabolic syndrome but I don't think that applies anymore.
Click to expand...
Congrats on the great change! Protein is way more important for recovery than carbs. Get enough every day, including rest days, as that is when you are building muscle.
 
TransTrender

TransTrender

Gold Member
parrotbeak said:
Congrats on the great change! Protein is way more important for recovery than carbs. Get enough every day, including rest days, as that is when you are building muscle.
Click to expand...
I think I'm getting an adequate amount of protein every day (or at least during the week days). Probably about 150g a day. The calculator in the OP says I need about 250g. I'd have to make some pretty big dietary changes to get the extra protein in.
 
S

ShaneB

Member
Saadster said:
What has been your progress? How many months to get here?
Click to expand...

Just realized I posted the same pic twice, oh well.

I keep meaning to get my before photos, but they're on my old pc which is now packed away before I could get them on my laptop, blah.

I've been going to the gym since last September, so creeping up on a year now. Know I'm not perfect with my diet and going to the gym on a constant basis in the summer, but I'll be damned if I go back to how I was before.
 
J

Jason's Ultimatum

Member
Petrie said:
I must say guys, trying to add pullups to my routine today was depressing, I was able to do 3 pullups before I had to add assistance. This was disheartening.

At the same time it was encouraging since when I began a few months ago, I could not do a pullup when fresh, and this was after my squats, bench, and deads. So all is not lost I suppose.
Click to expand...

Do weighted wide grip, close grip, chin ups, and you'll be able to do 20 pullups (not weighted of course) like me.
 
M

Meadows

Banned
Guess I've been working out a little more recently so I'll fill it in:

Age: 20
Height: 6ft
Weight: 65kg/lbs
Goal: I dunno, maybe 67kgs and more muscle
Current Training Schedule: Gym once a day, mainly focusing on abs/biceps
Current Training Equipment Available: A lot
Comments: Get money, fuck bitches

edit:

parrotbeak said:
You could practice the rack position for front squats:
ydaQk.jpg
Click to expand...

This is pretty hot....okay it's fucking with my mind how hot this picture is DAYUM
 
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