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[Ristamar]

I like when I fuck my shins/knees up to be honest.

Today I actually got them to bleed a little.

Actually, the fact he's banging them so much means he's probably doing them near perfect.

Indeed, I stopped caring about mine at this point. They're always bruised, they occasionally bleed a bit, but they don't really hurt anymore.

 

[deadbeef]

Lucky bastard! There was a single gym with a lifting platform in my area, but the staff trying to sell me the membership was shady as hell. Felt like I was buying a used car from Honest Mike. Consequently I went with the runner-up that crammed a power rack and a squat rack together in the back corner, but thankfully had cheap membership terms.

Well, it has a big sign in front of it that says "Please return balls and mats here!" so it's also kind of used as a storage area for all sorts of equipment. So it's not all great. But yeah, after I saw that it was a 24 hour gym with 2 squat racks and a platform, I signed up immediately.

Still would like to have a home gym one day but it would be pretty expensive to set up initially. I could get by with just a squat rack and bench (have before) but I would also like some things like a nice rower, a GHR or Reverse Hyper, and stuff like that.


EDIT: Busted shins never bothered me either, but I've gotten much better with my form now, and don't scrape them anymore. My stance is also such that the knurling on the bar is not in front of my shins - I take a pretty narrow stance with deadlifts.

 

[MjFrancis]

Yeah, everytime I add something to my home gym, I just want MORE. Or if not more, something better! So yeah, it's awesome that I got a Hampton Olympic weight set, but now I need 2 more pairs of 45's. I need horse stall mats for flooring (cheaper than gym mats). I need a full cage instead of the dinky rack I have now. Or do I just install a pull-up bar? Or do I need...

I still have fourteen months until my membership expires, so I have time to make it perfect. Maybe I shall post up a pic when I'm done with it.

 

[Brolic Gaoler]

There's enough space by the benches that if they aren't full I just do mine there. People can walk around if they need to. I really can't imagine going to a gym with such limited space though. That's unfortunate.

Well, the benches and shit are open up stairs, but they confined them in with hammerstrength machines on one side and treadmills on the other (added them last january for the fatty influx).

There IS a spot near the heavy bags, but again, that would be in THEIR way.

Again though, there's no "spare" barbells.

This is one of those "cater to families" Golds.

My gym has a lifting platform for deadlifts - pretty nice.

Yeah, that WOULD be nice. What gym do you use?

Indeed, I stopped caring about mine at this point. They're always bruised, they occasionally bleed a bit, but they don't really hurt anymore.

Yep, same. I have a straight line bruise up both shins with a slightly larger bruise at the tops of my knees.

Re-affirms I'm doing it right.

Well, it has a big sign in front of it that says "Please return balls and mats here!" so it's also kind of used as a storage area for all sorts of equipment. So it's not all great. But yeah, after I saw that it was a 24 hour gym with 2 squat racks and a platform, I signed up immediately.

Still would like to have a home gym one day but it would be pretty expensive to set up initially. I could get by with just a squat rack and bench (have before) but I would also like some things like a nice rower, a GHR or Reverse Hyper, and stuff like that.


EDIT: Busted shins never bothered me either, but I've gotten much better with my form now, and don't scrape them anymore. My stance is also such that the knurling on the bar is not in front of my shins - I take a pretty narrow stance with deadlifts.

So you're still banging your shins, you're just running the smooth part up your leg?

I do exactly the same. I use that Rippetoe positioning, the "jump/land" stance which happens to be just at the edges of the smooth parts.

 

[Petrie]

Is there any negatives to doing deadlifts with the trap bar available at my gym? I see this method various places and it seems like it would be easier on the shins and such, but if it weakens them elsewhere I'd avoid it. Thoughts?

 

[SeanR1221]

I get bruises up my legs and the top of my knees from Deadlifts. Can't wait to hit them hard tomorrow.

 

[X-Frame]

Is there any negatives to doing deadlifts with the trap bar available at my gym? I see this method various places and it seems like it would be easier on the shins and such, but if it weakens them elsewhere I'd avoid it. Thoughts?

The Trap Bar is commonly used as a safer alternative to conventional bar deadlifts. I think the reason is because you don't need to have as much hip mobility to do Trap Bar deadlifts in order to maintain a neutral spine.

 

[Petrie]

The Trap Bar is commonly used as a safer alternative to conventional bar deadlifts. I think the reason is because you don't need to have as much hip mobility to do Trap Bar deadlifts in order to maintain a neutral spine.

Would I be losing out at all doing them that way though? It doesn't seem like it, but I'm no expert.

 

[Brolic Gaoler]

Is there any negatives to doing deadlifts with the trap bar available at my gym? I see this method various places and it seems like it would be easier on the shins and such, but if it weakens them elsewhere I'd avoid it. Thoughts?

I see guys do it all the time, I don't see why it wouldn't be ok, I mean the weight is centered on you, but I'm hardly a kinesiology major.

 

[Veezy]

So, I'm at the gym doin my deadlift day on 5/3/1. And I realize, on my last set, that I have to do 5 sets of 12 good mornings. I hate good mornings.

So, I says "Hey legs, I don't wanna do good mornings." And they says "yeah, shit sucks broski." So I says "look, set a new PR, and we'll go home." And they were like "it's t-shirt time."

So, I pulled 325 for ten and moved my 1RM up to 433.33lbs, like a bause. Of course, I felt like I was gonna collapse and my shins hurt like hell, but whateva.

 

[Brolic Gaoler]

So, I'm at the gym doin my deadlift day on 5/3/1. And I realize, on my last set, that I have to do 5 sets of 12 good mornings. I hate good mornings.

So, I says "Hey legs, I don't wanna do good mornings." And they says "yeah, shit sucks broski." So I says "look, set a new PR, and we'll go home." And they were like "it's t-shirt time."

So, I pulled 325 for ten and moved my 1RM up to 433.33lbs, like a bause. Of course, I felt like I was gonna collapse and my shins hurt like hell, but whateva.

For a second you had me thinking you did a 433lb good morning, lol.

Next time just gimme a call, I'll stand behind you grasping your buttox yelling "ONE MORE BRO, YOU GOT DIS!"

 

[MjFrancis]

So, I pulled 325 for ten and moved my 1RM up to 433.33lbs, like a bause. Of course, I felt like I was gonna collapse and my shins hurt like hell, but whateva.

High-rep deadlifts puts hair on your chest. It's a freaking FACT. Good job upping your calculated 1RM.

 

[Gvaz]

I just use the YMCA or the school gyms :V

 

[Lamel]

So Ramadan is tomorrow; for those who don't know Ramadan is the month in which Muslims fast every day from sunrise to sunset which will be like 4:30 AM to 8 PM during the summer over here .

Anyway, this will obviously hinder my muscle gain, I will most likely fast every other day (I'm still a 17 so yeah I'm a "kid" ), but I'm still afraid it's going to be tough.

Do you guys have any advice on what I should do, should I continue trying to bulk or maybe I should do a cut for a the next few weeks and start bulking again when Ramadan ends? Any advice may be helpful.

Btw I'm only like 150 lbs at 5'10", so I'm not fat at all, I have like 12% body fat to begin with.

 

[Veezy]

So Ramadan is tomorrow; for those who don't know Ramadan is the month in which Muslims fast every day from sunrise to sunset which will be like 4:30 AM to 8 PM during the summer over here .

Anyway, this will obviously hinder my muscle gain, I will most likely fast every other day (I'm still a 17 so yeah I'm a "kid" ), but I'm still afraid it's going to be tough.

Do you guys have any advice on what I should do, should I continue trying to bulk or maybe I should do a cut for a the next few weeks and start bulking again when Ramadan ends? Any advice may be helpful.

Btw I'm only like 150 lbs at 5'10", so I'm not fat at all, I have like 12% body fat to begin with.

Is there any way you can time your workout for when you can eat? Like, heavy breakfast, fast all day, work out into sunset, then gorge?

 

[Piercedveil]

Is running 1.5 - 2 miles three times a week a pretty good way to stay in shape? I've been trying to do that since about the beginning of June.

Edit: and also, what should I eat/drink pre and post run?

 

[Lamel]

Is there any way you can time your workout for when you can eat? Like, heavy breakfast, fast all day, work out into sunset, then gorge?

Yeah I suppose I could do that. The last thing I can eat will be at sunrise so that will be my heavy breakfast. I could exercise like an hour before the fast breaks or something and then eat. I am just hoping I will have enough energy because a good 14 hours will have passed since the last time I ate anything. Plus I can't have any water during the fast either.

I'm guessing I'll be sort of nocturnal and keep on eating into the late hours of the night...

This is sort of dumb too because I'm not religious, it's just that I live with my parents still and they're the one's who are really telling me to do this (can't disappoint them).

 

[Veezy]

Is running 1.5 - 2 miles three times a week a pretty good way to stay in shape? I've been trying to do that since about the beginning of June.

A little strength training wouldn't hurt, but if you're just trying to stay active, what you're doing works just fine! Try to eat right in coordination with your running.

Also, switch it up a bit if you get bored with hill sprints and make sure you track your progress. Saying "I'm gonna run 2 miles" if fun, but saying "I'm gonna run 2 miles faster than I did last time" shows progress and lets you see how far you've come.

 

[cuevas. PhD.]

So Ramadan is tomorrow; for those who don't know Ramadan is the month in which Muslims fast every day from sunrise to sunset which will be like 4:30 AM to 8 PM during the summer over here .
Anyway, this will obviously hinder my muscle gain, I will most likely fast every other day (I'm still a 17 so yeah I'm a "kid" ), but I'm still afraid it's going to be tough.
Do you guys have any advice on what I should do, should I continue trying to bulk or maybe I should do a cut for a the next few weeks and start bulking again when Ramadan ends? Any advice may be helpful.
Btw I'm only like 150 lbs at 5'10", so I'm not fat at all, I have like 12% body fat to begin with.

There was a story on ESPN about an NFL player that had to deal with this. He just woke up super early and ate everything that he would have to during the day. Then indulged at night as well. I guess you could workout around 7 so you could eat your post-workout meal at night.

 

[Veezy]

Yeah I suppose I could do that. The last thing I can eat will be at sunrise so that will be my heavy breakfast. I could exercise like an hour before the fast breaks or something and then eat. I am just hoping I will have enough energy because a good 14 hours will have passed since the last time I ate anything. Plus I can't have any water during the fast either.

I'm guessing I'll be sort of nocturnal and keep on eating into the late hours of the night...

This is sort of dumb too because I'm not religious, it's just that I live with my parents still and they're the one's who are really telling me to do this (can't disappoint them).

Hey, I understand that. Hardcore baptist household all though my teenage years. Goooood times.

I've never dealt with fasting. Somebody else may chime in with something better. In my opinion:

It's really going to take dedication on your part with the timing. Also, EAT LIKE AN ASSHOLE!!! If you're only getting one meal after your workout and then fasting for 14 hours, you wanna go a little crazy. Lots of eggs, milk, and cheese. Then, eat something big and clean for dinner with a lot of water.

 

[Piercedveil]

A little strength training wouldn't hurt, but if you're just trying to stay active, what you're doing works just fine! Try to eat right in coordination with your running.

Also, switch it up a bit if you get bored with hill sprints and make sure you track your progress. Saying "I'm gonna run 2 miles" if fun, but saying "I'm gonna run 2 miles faster than I did last time" shows progress and lets you see how far you've come.

Yeah, I want to start doing a little strength training soon. I used to be pretty into lifting and strength training without much cardio, and now it's pretty much the opposite.

I've been doing what you said very minimally. If I had to walk during a certain time the last time I ran, I'll try to continue you running it. The speed thing is a good idea and I think I'll try to do that next time. Thank you.

 

[Lamel]

There was a story on ESPN about an NFL player that had to deal with this. He just woke up super early and ate everything that he would have to during the day. Then indulged at night as well. I guess you could workout around 7 so you could eat your post-workout meal at night.

Yeah I've heard about a few footballers who do that, those guys are tough. Last year I fasted quite a bit and if the fast was during a gym day in school I would still run the mile or participate, I didn't feel tired as much as I felt thirsty; it's the lack of water that really gets you.

Hey, I understand that. Hardcore baptist household all though my teenage years. Goooood times.

I've never dealt with fasting. Somebody else may chime in with something better. In my opinion:

It's really going to take dedication on your part with the timing. Also, EAT LIKE AN ASSHOLE!!! If you're only getting one meal after your workout and then fasting for 14 hours, you wanna go a little crazy. Lots of eggs, milk, and cheese. Then, eat something big and clean for dinner with a lot of water.

I know that feel, bro.

Anyway I'm probably not going to sleep and eat as much as I can until sunrise, so I'm going to pull an all-nighter. And I'll have the huge breakfast meal before sunrise and then exercise before the fast breaks. If I can do this, I can do anything. LET'S DO THIS SHIT.

 

[Yami]

Was hitting it on the squat rack today, and looked in the mirror and saw some kid sitting his ass on the bench chatting away on his phone.

Really?

Did my three sets and I'm pretty sure he was still chatting away on his phone. Oh well, cranked my tunes up and went on to my leg extensions.

 

[Nekofrog]

I've got a couple questions/issues for you guys.

I'm deployed right now and am taking advantage of the free time available to get into better shape. I've been running a lot in addition to lifting, but recently my knees have been giving me some serious shit when running. They'll hurt for about 10 minutes and then stop, and I can finish the run pain free. But those first 10 minutes are a royal bitch. Could this be warning signs for a bigger issue, or is it just due to more running than normal?

Also, as an odd question, I've never been a big sweater, and I see people stop running after running the same time/distance as me and they are drenched. Am I not "working" as hard as them because I'm not sweating, or is that just a genetic thing?

 

[Brolic Gaoler]

I've got a couple questions/issues for you guys.

I'm deployed right now and am taking advantage of the free time available to get into better shape. I've been running a lot in addition to lifting, but recently my knees have been giving me some serious shit when running. They'll hurt for about 10 minutes and then stop, and I can finish the run pain free. But those first 10 minutes are a royal bitch. Could this be warning signs for a bigger issue, or is it just due to more running than normal?

Also, as an odd question, I've never been a big sweater, and I see people stop running after running the same time/distance as me and they are drenched. Am I not "working" as hard as them because I'm not sweating, or is that just a genetic thing?

Try to switch to forefoot striking. Watch this.

http://www.youtube.com/watch?v=rkUqkdPQHis&feature=player_embedded

As for sweating, you either just don't sweat as much as they do, you're not drinking enough water, you're not working as hard as you should be, or some combination of all of that.

 

[Monte]

Hey I did a new push workout this morning and was wondering if anyone can give any feedback. Keep in mind that I am an endurance athlete and am not looking for a great deal of hypertrophy although I am trying to get stronger.

Push
Decline Chest Press - 20, 10
Flat Chest Press - 20, 10
Incline Chest Press - 20, 10
Shoulder Press - 20, 10
Chest Flys - 18, 12
Seated Lateral Raises - 18, 12
Tricep Pull Downs - 20, 10
Push Ups - 1st set clap push ups to failure, 2nd set incline pushups feet on stability ball to failure, 3rd set tricep pushups to failure

 

[Veezy]

High-rep deadlifts puts hair on your chest. It's a freaking FACT. Good job upping your calculated 1RM.

In hind sight, beast mode on deadlifts fucks all your shit up. I've lifted a really heavy rep before and that sucked, but high rep heavy deads is a whole nother beast. Everything from my traps to my calves feels like fire.

Bench is gonna be a nightmare, today. Oh well, gotta kick your body's ass sometimes. Let it know what's up. I’m really terrified of the mobility work need to do for my knees so I can walk straight.

Still had enough time after the gym last night to watch the SSF4AE finals while I drank my protein shake. Shit was intense.


@Monte: That seems like a lot of volume, despite the low weight you're probably doing. Are you saying you do 20 reps then 10 reps on decline, then 20 reps then 10 reps on flat, etc.?

 

[deadbeef]

What's the best thing to put on a can of tuna to make it palatable? Hot sauce? Is there some secret condiment that won't add an appreciable amount of sugar or fat and is portable and tastes good?

 

[Veezy]

What's the best thing to put on a can of tuna to make it palatable? Hot sauce? Is there some secret condiment that won't add an appreciable amount of sugar or fat and is portable and tastes good?

I liked pepper and hot sauce. I mean, tuna's tuna.

You can also try throwing it in some spinach with some balsamic vinegar. Tastes a little better and then you can say “balsamic vinegar.” You’ll feel fancy.

 

[X-Frame]

Here is some words of wisdom for the day:

Never jump rope in 95 degree weather barefoot on a hot wooden deck with splinters everywhere. You'll get blisters on the balls of your feet and all your toes.


*hurting*

 

[eternaLightness]

I like to put a little sweet relish in my tuna. Not too much though. Maybe like a teaspoon.

 

[TheRagnCajun]

Try to switch to forefoot striking. Watch this.

http://www.youtube.com/watch?v=rkUqkdPQHis&feature=player_embedded

As for sweating, you either just don't sweat as much as they do, you're not drinking enough water, you're not working as hard as you should be, or some combination of all of that.

Also consider the surface you're running on. Hopefully its not concrete.

 

[Jason's Ultimatum]

Was hitting it on the squat rack today, and looked in the mirror and saw some kid sitting his ass on the bench chatting away on his phone.

Really?

Did my three sets and I'm pretty sure he was still chatting away on his phone. Oh well, cranked my tunes up and went on to my leg extensions.

Alien's alternate account?

 

[parrotbeak]

I've said before in the other thread, but I'm still a fan of mixing tuna and avocado. You can mix it at home, might discolor a little but should be fine for a few hours. A little lemon juice and cilantro. Maybe some bacon.

 

[Brolic Gaoler]

Alien's alternate account?

Nope!

 

[Jason's Ultimatum]

Put this on your tuna:

VERY GOOD.

 

[cuevas. PhD.]

I just put some low fat mayo on mine and enjoy it My roommate likes his with dressing as well but I'm not a big fan.

 

[Meadows]

I just put some low fat mayo on mine and enjoy it My roommate likes his with dressing as well but I'm not a big fan.

Roommate? I thought you were 14?

 

[parrotbeak]

Roommate? I thought you were 14?

I would have assumed he ate his tuna with his fatty emo tears.

That thread is hilarious. Was trying to pick out the fakes from the real for a while last night.

 

[cuevas. PhD.]

I would have assumed he ate his tuna with his fatty emo tears.

That thread is hilarious. Was trying to pick out the fakes from the real for a while last night.

sshhhhh

 

[Tater Tot]

hmm my gym's Dbs only goes up to 75. Time to get a new gym

 

[deadbeef]

I would have assumed he ate his tuna with his fatty emo tears.

That thread is hilarious. Was trying to pick out the fakes from the real for a while last night.

Link?

Oh and thanks for the suggestions guys. Might try that dressing idea or relish. Need to start planning some decent but easy meals for work. Smolov has let me get way too sloppy.

 

[Ristamar]

I'll be 33 this month, and I am starting to realize that my old ass needs a good stretching routine. I've neglected that area of fitness for too long, and I'd benefit a lot from improving my flexibility. That being said, I'm not sure where I should start. Recommendations?

Note: I'm not averse to trying yoga, but I don't have any experience with it.

 

[parrotbeak]

I'll be 33 this month, and I am starting to realize that my old ass needs a good stretching routine. I've neglected that area of fitness for too long, and I'd benefit a lot from improving my flexibility. That being said, I'm not sure where I should start. Recommendations?

Note: I'm not averse to trying yoga, but I don't have any experience with it.

I'm hooked on this guy's videos right now: http://www.youtube.com/user/sanfranciscocrossfit?feature=uploademail_ch

 

[Veezy]

I'll be 33 this month, and I am starting to realize that my old ass needs a good stretching routine. I've neglected that area of fitness for too long, and I'd benefit a lot from improving my flexibility. That being said, I'm not sure where I should start. Recommendations?

Note: I'm not averse to trying yoga, but I don't have any experience with it.

My recommendation:

mobilitywod.com

K-Star is a physical therapist turned gym owner who does semi daily videos about keeping your body mobile to prevent long term damage many athletes suffer from. I'd search for a body part you're having issues with and take it from there.

Somebody may have a better recommendation for being able to, say, do a full split. However, if you're looking to stay limber and try to avoid needing a new knee or hip, m-wod is a great resource.

EDIT: same guy parrot posted, only this goes directly to his blog.

 

[Jason's Ultimatum]

hmm my gym's Dbs only goes up to 75. Time to get a new gym

attaboy champ

 

[Ristamar]

My recommendation:

mobilitywod.com

K-Star is a physical therapist turned gym owner who does semi daily videos about keeping your body mobile to prevent long term damage many athletes suffer from. I'd search for a body part you're having issues with and take it from there.

Somebody may have a better recommendation for being able to, say, do a full split. However, if you're looking to stay limber and try to avoid needing a new knee or hip, m-wod is a great resource.

EDIT: same guy parrot posted, only this goes directly to his blog.

Yeah, I'm not looking to be some sort of gymnast, I'm looking to prevent injury. Thanks, guys, I'll check out the links when I get home from work.

 

[white dynamite]

Quick (and probably stupid) question: I'm starting to do the beginning workout posted in the OP. The Monday workout says:
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Is the workout just these 4 exercises? Or when it says "squat" and "bench press" do you do all of the different variations of these said exercises? i.e. olympic squat, athletic squat, incline press, decline press, etc.

Is the workout supposed to be this short?

 

[Jason's Ultimatum]

Quick (and probably stupid) question: I'm starting to do the beginning workout posted in the OP. The Monday workout says:
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Is the workout just these 4 exercises? Or when it says "squat" and "bench press" do you do all of the different variations of these said exercises? i.e. olympic squat, athletic squat, incline press, decline press, etc.

Is the workout supposed to be this short?

It's as it is. No other exercises. It's a total body workout that can have significant gains if you also eat right.

 

[OpinionatedCyborg]

Quick (and probably stupid) question: I'm starting to do the beginning workout posted in the OP. The Monday workout says:
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15

Is the workout just these 4 exercises? Or when it says "squat" and "bench press" do you do all of the different variations of these said exercises? i.e. olympic squat, athletic squat, incline press, decline press, etc.

Is the workout supposed to be this short?

Trust me, that is plenty for a beginner. The only way it will feel like nothing is if you aren't lifting heavy enough, but that will resolve itself in a couple weeks if you keep adding 10 - 20 lbs to your lifts each workout. You'll be so happy to have a 2 day rest at the end of the week.