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[SeanR1221]

I won the competition at my gym! Free year membership!

 

[Jason's Ultimatum]

I won the competition at my gym! Free year membership!

What was it.

 

[SeanR1221]

What was it.

Post your workout program and people vote on it.

I also get 50.00 in smoothies and 10 tanning sessions (lol)

 

[Jason's Ultimatum]

What was the workout plan.

 

[SeanR1221]

What was the workout plan.

I'll post my entry...

I do a 5 day split. Saturday is chest, Sunday back, Monday rest, Tuesday legs, Wednesday arms, Thursday shoulders and Friday is rest. Before each workout I do a 5 minute warmup run at 6.5mph and after I try to do a 20 minute cool-down run at 5.5-6.0mph. If I have time, I fit in a few core exercises after lifting. The reason the 5 day split is great, is because you can hit specific parts of your body hard, and then rest them for a week.

 

[cuevas. PhD.]

Were you the only entry?

 

[SeanR1221]

Were you the only entry?

No?

 

[Lamel]

Haha your entry sounds so vague! Congrats on winning though.

 

[RumblingRosco]

Amazon?

Sorry, I should have been more specific.

What should I look for when buying creatine? Any specific brand or style better than others? I've always bought the cheapest available at GNC, which generally is monohydrate. Any suggestions or reasons to buy something else?

 

[SeanR1221]

Haha your entry sounds so vague! Congrats on winning though.

I was really limited by character length.

I had a huge entry typed up. One that broke down each exercise, my low carb high protein diet, difference between complex and simple carbs, etc.

But it got rejected, so I got right to the point.

Other entries were stuff like:

"I love the gym, it's awesome I go all the time vote for ME!!!"

 

[Jason's Ultimatum]

Were you the only entry?

HAHAHAHAHA. I was thinking exactly the same.

 

[cuevas. PhD.]

Sorry, I should have been more specific.
What should I look for when buying creatine? Any specific brand or style better than others? I've always bought the cheapest available at GNC, which generally is monohydrate. Any suggestions or reasons to buy something else?

Yeah monohydrate is what you want, I just get the Optimum nutrition one off amazon w/ free shipping.

 

[kehs]

I was really limited by character length.

I had a huge entry typed up. One that broke down each exercise, my low carb high protein diet, difference between complex and simple carbs, etc.

But it got rejected, so I got right to the point.

Other entries were stuff like:

"I love the gym, it's awesome I go all the time vote for ME!!!"

What's wrong with that? I love the gym, it's awesome I go all the time.

 

[Jason's Ultimatum]

Jesus Christ how hard is it to poach a goddamn egg? That's like eggs 101.

 

[Lamel]

So I'm just going to work out after breaking the fast. The no water thing would have been too much and I would have run out of energy.

 

[Jason's Ultimatum]

Fasting during this time of year must fucking suck.

 

[JB1981]

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?

mustard, olive oil

 

[parrotbeak]

I never knew that those fasts included water. Is that true for other religious fasting?

 

[X-Frame]

You can't drink water during Ramadan?!

 

[reilo]

You can't drink water during Ramadan?!

No food or water is allowed to go down the throat after the suhoor. However, water unlike food may enter the mouth, but not go down the throat during wudu.

Suhoor means "morning".

 

[Lamel]

You can't drink water during Ramadan?!

Nope, which is why I decided to not exercise before drinking something.

Fasting during this time of year must fucking suck.

Yeah it's a 15 hour fast. Even so I'm counting calories in a 24 hour time period, so before I slept yesterday I already ate like 1000+ calories after 12 am. And now I broke the fast and am up to 1700 calories, so I think I'm doing ok. time to hit the weights.

 

[Cudder]

Damn, this is my 3rd day off from the gym in a row. Had a nice relaxing weekend, time to hit it hard tomorrow!

 

[MjFrancis]

Nope, which is why I decided to not exercise before drinking something.

I'll say best of luck then. I fast 16 or so hours almost every day, but half of it is spent asleep and in the other half I drink black coffee, green tea and water, so it's nothing compared to the full fasting of Ramadan. Shit, I hesitate to call it a fast anymore since I've really thought about how challenging it would be. I'll just call it "not eating" for half the day, lol.

 

[midonnay]

omg..... coke zero and whey is like a match made in heaven.

mixes a hell of alot better than just plain water and it taste kinda like it came straight from a soda fountain.

 

[Veezy]

So, uh, protip:

I normally don't work out one day after the other, to give my body some rest. However, I decided to do my bench day right after my beast mode deadlift day. Bad decision, as pulling back my shoulders hurt so the actual press portion of the bench was a nightmare. Ended up getting 5x 170 and 195 and 6x on 220. Not too impressive, but decent considering.

Dumbbell bench was even worse. Having to kick up 75lb dumbbells for my 10 rep and laying flat on my back made my entire body scream at me.

So, if you set a PR of some sort, and it took everything out of you, give it a day or you'll mess your next night up. Do some mobility work, you'll come back stronger.

 

[Lamel]

That was probably the hardest workout in a long time, I felt like I was out of energy and I even lessened my squat and deadlift by around 20 pounds and still felt challenged. The fast really got to me.

 

[Jason's Ultimatum]

Any good sites that has some creative exercises you can do? Ones that include weights, no weights, medicine balls, balance balls, cables, etc.. Today is chest day and even though I do crazy exercises to change it up every other week, I'm always open to learn more creative exercises.

 

[Nekofrog]

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

Treadmill. No way in hell am I gonna run outside in the 120F weather here in the desert.

 

[Para bailar La Bomba]

Took a day off work yesterday. Did this:

0900 - 26 mi bike ride (@20mi/h)

1300 - Weights session: Shoulders + Biceps

1830 - Boxing Class

omg..... coke zero and whey is like a match made in heaven.

mixes a hell of alot better than just plain water and it taste kinda like it came straight from a soda fountain.

Ooooooooooooooooo. I need to try this.

 

[deadbeef]

Any good sites that has some creative exercises you can do? Ones that include weights, no weights, medicine balls, balance balls, cables, etc.. Today is chest day and even though I do crazy exercises to change it up every other week, I'm always open to learn more creative exercises.

Testosterone/T-Mag/T-Nation/whatever-it-is-now used to run a series of articles entitled Exercises You've Never Tried or something like that. Might be a good starting point for a search.

omg..... coke zero and whey is like a match made in heaven.

mixes a hell of alot better than just plain water and it taste kinda like it came straight from a soda fountain.

Wouldn't that explode when you shook it up?

 

[Munin]

Help guys I am thinking I am entering skinny-fat territory now I am about 5'9" and now weigh around 154lbs. I am coming from 132 lbs originally and, for being a hardgainer and skinny guy have made quite an okay muscle gain, but unfortunately also a bit of fat thanks to lots of full cream milk and a lot of cheat meals here and there (because I just wanted to bulk up no matter what, it's difficult enough for me), which my body is deciding to store around the stomach...

Now I am wondering what to do. I don't look horrible or anything, but just a bit too much fat around my stomach. I would really like to bring my bodyfat % down at this point. I just wonder how I could do it without impeding my strength and size gains. Is there a way? Or am I forced to keep bulking and shed it all at a later point?

Can anyone recommend me something? Would 15 mins of cardio after every workout do something?

Can anyone help me with this?

 

[ShaneB]

Damn, this is my 3rd day off from the gym in a row. Had a nice relaxing weekend, time to hit it hard tomorrow!

Same, was there on saturday and kicked plenty of ass, but Sunday and Monday were some pretty extra lazy days.

Back to the routine now, so will be there tonight.

My commute has been hell since I had to move in with my aunt and uncle, know it's messing up my sleep schedule since I have to get up so early.

 

[Para bailar La Bomba]

Can anyone help me with this?

15 minutes is way too short. Your body doesn't typically start to burn fat until 40-60 minutes into aerobic exercise. Before that you're just burning the sugar in your blood.

If you insist on doing cardio for short periods of time, I would recommend to do it first thing in the morning on an empty stomach (or after a long black with no sugar to get you going).

And discipline yourself with your diet and take L-Carnitine as a supplement.

 

[Munin]

15 minutes is way too short. Your body doesn't typically start to burn fat until 40-60 minutes into aerobic exercise. Before that you're just burning the sugar in your blood.

If you insist on doing cardio for short periods of time, I would recommend to do it first thing in the morning on an empty stomach (or after a long black with no sugar to get you going).

And discipline yourself with your diet and take L-Carnitine as a supplement.

OK but if I do this much cardio it will inhibit muscle growth right? I guess I am just at the terrible point where I'm not anywhere noteworthy muscle-wise but already have to fight with fat issues..

 

[cuevas. PhD.]

Any good sites that has some creative exercises you can do? Ones that include weights, no weights, medicine balls, balance balls, cables, etc.. Today is chest day and even though I do crazy exercises to change it up every other week, I'm always open to learn more creative exercises.

Try yoga.

 

[X-Frame]

Does anyone here meditate?

 

[Anton Sugar]

Starting my 5/3/1 2-day per week routine, hope I don't get burned out!

 

[Jason's Ultimatum]

Try yoga.

Yoga? Isn't that some kind of cult?

Testosterone/T-Mag/T-Nation/whatever-it-is-now used to run a series of articles entitled Exercises You've Never Tried or something like that. Might be a good starting point for a search.

Thanks.

One more question: My lower left chest isn't as symmetrical as my right. It's as if there isn't enough mass built there where you can take your fingers and just lift under your pec as opposed to my perfectly symmetrical right pec. Are there any exercises that could help?

 

[Veezy]

One more question: My lower left chest isn't as symmetrical as my right. It's as if there isn't enough mass built there where you can take your fingers and just lift under your pec as opposed to my perfectly symmetrical right pec. Are there any exercises that could help?

Others may be able to help more, but I really don't think so. If you're evenly building your chest up, you might just have a slight size difference in one pec versus the other. Really rough comparison, but kinda like how most women have one breast slightly different sized then the other.

I have a friend who was in that same situation who would always do a few extra reps on his side with a dumbbell to try and even it out. I don't think it helped much, but he looks solid.

Is it like that right after a work out when you're pumped out, a day after the gym, or all they time?

 

[Sloane]

omg..... coke zero and whey is like a match made in heaven.

Sounds disgusting.

I'll try it.

 

[Jason's Ultimatum]

When I'm looking pumped it's fine. When not working out it just sucks, lol.

 

[Veezy]

When I'm looking pumped it's fine. When not working out it just sucks, lol.

Yeah, my old workout partner when through the same thing.

Bro: Fuckin', sucks mang.
Me: What's that?
Bro: Got out of the shower today, saw that my left boob was bigger than my right. Shit sucks. Need to get pumped.

 

[LJ11]

My left forearm seems to be giving me trouble. It dies out pretty quickly, feels like lactic acid builds up fast in that area, and the burn doesn't subside for a couple of hours.

Can I do anything to slow it down? I do wrist curls, drink plenty of water, and massage the area but it still feels like it's on fire.

 

[cuevas. PhD.]

Yoga? Isn't that some kind of cult?

Seriously though, it's great.

 

[reilo]

I've done pilates before and that was pretty exhausting to be honest. I believe Dwight Howard does either yoga or pilates.

Do you want to look like Dwight Howard? The guy looks like an action figure.

 

[balddemon]

Is this the right place to ask for a good swimming workout for beginners? My only experience with the strokes are from a swimming class I took my freshman year of college, which I stopped going to after the first 2 weeks. As a consequence, my backstroke, breaststroke, and butterfly all suck balls (limited to freestyle for now).

 

[MickeyKnox]

One more question: My lower left chest isn't as symmetrical as my right. It's as if there isn't enough mass built there where you can take your fingers and just lift under your pec as opposed to my perfectly symmetrical right pec. Are there any exercises that could help?

Could just be a genetic tic of your personal physiology, or could be a form problem with your left shoulder/elbow/wrist that's causing uneven distribution across your chest.

 

[MickeyKnox]

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

The Trap bar is mechanically different from a standard deadlift because of the position of your hips and spine, by being more vertical it switches the emphasis from your back to your legs. It won't help increase your strength on a standard deadlift.

 

[Jaladinozozo]

15 minutes is way too short. Your body doesn't typically start to burn fat until 40-60 minutes into aerobic exercise. Before that you're just burning the sugar in your blood.

If you insist on doing cardio for short periods of time, I would recommend to do it first thing in the morning on an empty stomach (or after a long black with no sugar to get you going).

And discipline yourself with your diet and take L-Carnitine as a supplement.

I don't believe this at all. I started running about two months ago, and now I am up to 2-3 mile runs 3-4x a week which never take more than 30 mins and I have already lost 3 notches on my belt and can see my top four abs, something I never had before I started running.

I also lift weights and have been before I started running, but I never saw this reduction in my waist size and noticable abs until I got into running.

 

[Jaladinozozo]

Any good sites that has some creative exercises you can do? Ones that include weights, no weights, medicine balls, balance balls, cables, etc.. Today is chest day and even though I do crazy exercises to change it up every other week, I'm always open to learn more creative exercises.

Landmines

http://www.youtube.com/watch?v=GAUsqWIA__g

http://www.youtube.com/watch?v=5eLr2BSBpA4&feature=related