cuevas. PhD.
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It was a joke...
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Fitness |OT3| BroScience, Protein Dysentery, XXL Calf Implants, and Squat Rack Hogs
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cuevas. PhD.
Member
Gvaz said:
Do you have a gym membership? If not lat pulls are out of the question. Try doing some rows with some weight around the house.
Lamel
Banned
Meadows said:
Since no one seemed to answer yours I'll give it a go.
You're pretty skinny for your height, and I realize you just focus just on abs and biceps, so you're mainly doing this for the aesthetics?
Anyways, I would recommend the full body routine in the OP.
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
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
If this is your first time seriously working out, learn these exercises (Watch videos) and correct your form, and use a light weight the first time around. However once you get the form down then you need to start lifting heavy.
As detailed above, you'll be doing mainly 3 sets of 5 reps, that means you'll need to choose a weight that you can only repeat 5 times and the 5th time will be close to failure.
Apart from this, you need to eat well enough, calculate your BMR using the formula in the op and get 1 gram of protein per 1 pound of body weight.
good luck!
Edit: My results with this so far have been around 6 kgs of weight gain in 4 months along with a noticeable physical change in my physique (plus all the compliments from girls also help). Also you may want to aim higher than 67 kg, that's still pretty light for your height.
I like to perform my pull-ups in many different variations, too, though I always felt that the added input from the biceps helped me in the higher rep range so far as chin-ups were concerned.
Really, pull-ups are one exercise where frequency really pays off if you are looking to improve your rep max.
Really, pull-ups are one exercise where frequency really pays off if you are looking to improve your rep max.
alex chilton
Member
Damn, I haven't gone to the gym and haven't ate properly in a week, I feel like its undone a months worth of dieting. Same thing happened to me last year, a month or two into cutting I really don't see much visual results and I'm not really gaining in my lifts so I lose all my motivation to go.
I guess I'll try something other than Starting Strength to break up the monotony.
I guess I'll try something other than Starting Strength to break up the monotony.
Harry Potter
Banned
Same here. I really like mountain climber pull ups. Burns so good.MjFrancis said:
-viper- said:
Consider the GOMAD diet. I'm a hardgainer, was 150 lbs. a month ago at 6'3" and I'm now 175 lbs. Just make sure you work out multiple times a week, you will see strength gain results as well as fat gain, but don't worry about getting fat as you probably won't gain mass in reasonable time without gaining some fat that you can trim down later, anyway.
If anyone's curious, I'm getting bloodwork and lab testing done this Friday to check my blood levels/organs for what the GOMAD diet has done to me in the past month. Hopefully everything's fine, as there was a blog of a fellow GOMADer who got bloodwork done and everything pretty much came back normal.
Jason's Ultimatum
Member
The Lamp said:
Dude, you weigh 15 pounds more than me (I'm 6'1), and I look bigger than you.
EDIT-Actually, a lot of people think I weigh 180-190.
FallingEdge
Member
Jason's Ultimatum said:
That's cause you have a low bf% so you look bigger.
Jason's Ultimatum
Member
Saadster said:
I've posted many pics of myself on GAF. Gay-GAF goes crazy, and Gaffers end up PM'ing telling me they want to look like me.
I am a sexual tyrannosaurus, especially when I wear one of my 10 black turtlenecks.
FallingEdge
Member
!!!!!!!!!
I get no PMs but I do get Gay-GAF love.
I need to step my game up.
I get no PMs but I do get Gay-GAF love.
I need to step my game up.
iamshadowlark said:
Looks like noone responded to you so I will, even though I'm not an expert on anything. I used to get that all the time when I was a kid playing soccer, sometimes I'd get a little dizzy too and/or breath a little bit weirdly as if I had asthma or something. My doctor told me at the time it was nothing too serious, I can't even remember what it was really.
These days I only get it once in a blue moon when I run really fast for too long, usually when the weather is cold and I haven't really warmed up/ haven't run in a while. I had it when I started running but it went away little by little.
Brolic Gaoler
formerly Alienshogun
Jason's Ultimatum said:
You kill me dude.
parrotbeak
Member
I get an mri scan later this week and should find out next week whether my back is fucked again or if it's something else. I'm really fucking nervous, but also curious to see what's going on inside. And also relieved that my new doctor approved an mri so quickly.
Brolic Gaoler
formerly Alienshogun
parrotbeak said:
I really, really, hope it's good news bud.
parrotbeak said:
I hope for the best dude. I am about $350 away from meeting my deductible, so if I can close that within a month somehow I'll probably ask for an MRI as well just because I want to see what is going on as well.
I'd rather see what the story is in my back and hips while I am relatively symptom free as opposed to wait until something bad happens again.
parrotbeak
Member
Thanks guys! I hope it's good news also. It's definitely not as severe as the last time, but it's also definitely a sciatic nerve issue, so the obvious guess would be that same disc has ruptured again. It's at least the obvious first place to look.
My doctor doesn't look like he works out much, so I don't know how much he knows about exercise. He made a face when I said I do squats. He told me not to do those, at least until the mri is done, which I wasn't going to do anyway. He said running was fine, which I am not sure about. I'm probably not going to run unless it's on the elliptical. I'll probably just lay off everything this week, although my body is starting to get antsy.
My doctor doesn't look like he works out much, so I don't know how much he knows about exercise. He made a face when I said I do squats. He told me not to do those, at least until the mri is done, which I wasn't going to do anyway. He said running was fine, which I am not sure about. I'm probably not going to run unless it's on the elliptical. I'll probably just lay off everything this week, although my body is starting to get antsy.
Amazing OP. I actually printed out a lot of the information and took it with me to the gym.
Age: 27
Height: 6'1"
Weight: 170 lbs
Goal: 180 lbs
Current Training Schedule: 2/3 times a week, plus soccer
Current Training Equipment Available: Fitness centre at work (doesn't have squat rack!)
Comments: I've been working out for years, but on an irregular basis and with pretty random routines. Participating in this thread (and FitDay) is a way for me to get into better habits. I'm going to start going M/W/F and doing more compound exercises (squats, deadlifts, power cleans, etc). I figure I'll just start with the Beginner Routine and then quickly move into something more complex.
Since I'm getting back into soccer (before suffering a knee injury in Feb that is finally beginning to heal, I was playing 3+ times a week), I'll probably lose wait as I gain. So 180lbs is more ambitious than it looks. I'm going to focus a lot on my diet, though, and will be eating a lot more beginning next week. Haven't decided how I'm going to do it exactly, but eggs in the morning and 1/2 chicken breasts (plus veggies) for dinner will be a start.
Just signed up to FitDay.com as a start. It wouldn't let me set my goal weight higher than my current weight! Is there a way around that, or does the site just assume that anyone using it is only interested in trimming down?
Age: 27
Height: 6'1"
Weight: 170 lbs
Goal: 180 lbs
Current Training Schedule: 2/3 times a week, plus soccer
Current Training Equipment Available: Fitness centre at work (doesn't have squat rack!)
Comments: I've been working out for years, but on an irregular basis and with pretty random routines. Participating in this thread (and FitDay) is a way for me to get into better habits. I'm going to start going M/W/F and doing more compound exercises (squats, deadlifts, power cleans, etc). I figure I'll just start with the Beginner Routine and then quickly move into something more complex.
Since I'm getting back into soccer (before suffering a knee injury in Feb that is finally beginning to heal, I was playing 3+ times a week), I'll probably lose wait as I gain. So 180lbs is more ambitious than it looks. I'm going to focus a lot on my diet, though, and will be eating a lot more beginning next week. Haven't decided how I'm going to do it exactly, but eggs in the morning and 1/2 chicken breasts (plus veggies) for dinner will be a start.
Just signed up to FitDay.com as a start. It wouldn't let me set my goal weight higher than my current weight! Is there a way around that, or does the site just assume that anyone using it is only interested in trimming down?
-viper- said:
I wavered between 63-68Kg for the first two years of hitting the gym, always been naturally skinny. I finally caved and got a 'mass gainer'. It's been about 4 weeks now and I'm up to 72kg by my last check and making some awesome gains at the gym.
I can't say whether it's a good idea or not to try it, however from my experience it's definitely helped pushed me to the next level.
One or two pounds a week. The hardest thing about that is watching everything closely enough to make sure the scale is still moving in the right direction at the proper speed. Measuring when you first wake is ideal. At one or two pounds a week, it's easy to get lost in the natural fluctuations you experience throughout the days. Simply drinking more water the night before can throw things off. My measurements in the evening are up to five pounds heavier than my measurements first thing in the morning.-viper- said:
@parrotbeak - I hope your MRI scan provides positive results. Best of luck.
cuevas. PhD.
Member
Well now at least you have 20 lbs of fat to loseThe Lamp said:
Jk our bodies do need some fat
So can anyone tell me if / how I should alternate dumbbell and barbell exercises in my routine? Everything I do is barbell based right now i.e. shoulder and chest stuff and I am wondering if I should start switching it up. But then, how? Just do all dumbbell for a few weeks and change? How to manage this?
Munin said:
Barbell's help to stabilize you when you want to push heavy weights, as awell as take up slack for uneven strengths between sides.
Dumbells help to target and engage supporting muscles, they also help to even out the lagging muscles(from to side to side). They are also better for going through a more natural range of motion.
I would include a combination of both in your routines depending on your shortcomings.
parrotbeak
Member
Thanks, me too, although it's been a week since I did anything involving hips or lower back and the sciatica seems to be getting worse. Extension stretching is starting to hurt muscle-wise -- I think I'm getting sore from trying to hold my arch while sitting throughout the day. On one hand, I would have thought if this was from a hip or muscle strain, the symptoms would calm down after a week of rest, but on the other hand, in the past when I went without exercising my back, it tended to hurt more. So I can't tell what's going on and will just wait for the results. Losing sleep and getting irritable. I wake up several times a night to change positions and stretch. My arms kept falling asleep last night because I'm propping myself up weird with pillows.MjFrancis said:
So is anyone working on a FitnessGAF shirt design? Pretty great designs going on in that thread. Would love to hesitantly rep FitnessGAF irl (probably would just wear it at home).
parrotbeak
Member
I'm still stuck on the idea of a guy doing curls in the leg press machine in the squat rack with spotters while blasting an ipod with speakers, but there's so much detail and overlapping lines in that image. Just the rack alone would be hard to get across in 2d.
reilo said:
This is so damn true. Every time I pull up to my gym I see how crowded it is and think "damn I'll be waiting", but it's always amazing to see an empty squat rack, a leg area that is never used, and a bunch of guys doing curls, benching, and other arm focused stuff.
cuevas. PhD.
Member
At my schools rec they have like 6 squat racks, always full of people squatting or pressing. Sure some idiots use them for stupid shit but the biggest thing I see is people doing 1/8 of a squat.reilo said:
Brolic Gaoler
formerly Alienshogun
Copernicus said:
Hat rack dude, hat rack, everyone knows the boom box goes on the adjustable bench.
Domino Theory
Crystal Dynamics
For those wanting to check bf% while cutting/bulking, try Omron's Fat Monitor: http://www.amazon.com/dp/B000FYZMYK/?tag=neogaf0e-20
I have it and it works well. Just make sure that you're not wearing any clothes when measuring, that the time and day that you check is consistent and your bladder is empty.
I check it every Tuesday right after I wake up and take a huge piss (I check my weight on a scale on Mondays). This past measurement said I gained a pound but my bf% stayed the same from last week so I knew I gained a pound of muscle. That and because my lifts on Monday improved across the board.
I have it and it works well. Just make sure that you're not wearing any clothes when measuring, that the time and day that you check is consistent and your bladder is empty.
I check it every Tuesday right after I wake up and take a huge piss (I check my weight on a scale on Mondays). This past measurement said I gained a pound but my bf% stayed the same from last week so I knew I gained a pound of muscle. That and because my lifts on Monday improved across the board.
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