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

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Petrie said:
So I've been sticking well with the OP beginner workout, but missed yesterday at the gym because of some serious gf drama. I wont make it today either. What im wondering is if I'm better off say doing mondays workout Wednesday, then wednesdays on Thursday, and fridays Saturday, or if I should just consider Monday missed and move forward at the same rate I have been?
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WHen that happens to me I move on and do what I would regularly do the next day that I make it.
 
I potentially fucked up bad today. I let my ego get in the way of progress. In my cockyness I didn't warm up correctly before squatting as a result my lower left back feels funny. I cut my routine short and took 400 mg ibuprofen. I need to remember when you get into the higher weights warming up becomes immensely important. Fuck me.
 
Quick question about a predicament I'm in. I usually try to lift 3 times a week, MWF. That would mean going after work today. However, due to work-related BS, I only got 3.5 hours of sleep last night, so I'm pretty damn sluggish. My gym closes at 930 tonight and I won't get home until 630, so I could take an hour and a half nap or so and then head down. Should I take a nap, chug some Red Bull, and go tonight? Or just go tomorrow? I can't go at all on weekends, so if I go tomorrow I'll only be going twice this week.
 
cdyhybrid said:
Quick question about a predicament I'm in. I usually try to lift 3 times a week, MWF. That would mean going after work today. However, due to work-related BS, I only got 3.5 hours of sleep last night, so I'm pretty damn sluggish. My gym closes at 930 tonight and I won't get home until 630, so I could take an hour and a half nap or so and then head down. Should I take a nap, chug some Red Bull, and go tonight? Or just go tomorrow? I can't go at all on weekends, so if I go tomorrow I'll only be going twice this week.
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Go straight to the gym, then rest when you get home.

WHen I was in the Army I would go straight to the gym right after a 12+ hour mission with minimal/no sleep.

Drink the energy drink on your way to the gym, power though, then crash.
 
Workout if you planned on it! Whenever I feel like bailing out on my training I take up the following strategy in my self-conversations to get me through the lifts:

"Alright, I'm going to drive to the gym and deadlift today. That's it. Minimum reps and call it a day."

*deadlifts*

"I'm here, so I may as well do some hanging leg raises. Three sets of ten and I can go home."

*hanging leg raises*

"Okay, I know my traps can take some more punishment, so how about some barbell shoulder shrugs? I can do three sets. I'm not wimping out on shoulder shrugs, it's four inches of movement!"

*three sets later*

"Two more sets and I can go!"

*two sets later*

"Holy shitsnacks I'm done."

*Goes home having done 80% of what I was going to do anyways*

And really, even if you stop at the first and most important thing you wanted to do, it's still a good day at the gym. I don't have to do the above too often (think every 3 or so months) but I always feel better for having gone to the gym.
 
What's the best way to deal with getting out of breath while running? As well as those stomach cramps/pains you get when you run for a while. I've begun to run recently since my stamina is terrible I'm trying to get better but I can't even run a few blocks without already feeling out of breath it's that bad.

Is there any kind of special breathing pattern or stretch/massage that could help extend how long you last or is it just a matter of brute force and keep running every day until your body gets used to it? What do runners do in the winter time when you get that burn in your chest as well. I'm skinny btw and trying to gain weight so it's not an overweight problem I'm just running because I want to strengthen my endurance + legs.
 
Angry Fork said:
What's the best way to deal with getting out of breath while running? As well as those stomach cramps/pains you get when you run for a while. I've begun to run recently since my stamina is terrible I'm trying to get better but I can't even run a few blocks without already feeling out of breath it's that bad.

Is there any kind of special breathing pattern or stretch/massage that could help extend how long you last or is it just a matter of brute force and keep running every day until your body gets used to it? What do runners do in the winter time when you get that burn in your chest as well. I'm skinny btw and trying to gain weight so it's not an overweight problem I'm just running because I want to strengthen my endurance + legs.
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You just gotta get through it, and make sure not to be drinking or eating a ton before you run.
 
Angry Fork said:
What's the best way to deal with getting out of breath while running? As well as those stomach cramps/pains you get when you run for a while. I've begun to run recently since my stamina is terrible I'm trying to get better but I can't even run a few blocks without already feeling out of breath it's that bad.

Is there any kind of special breathing pattern or stretch/massage that could help extend how long you last or is it just a matter of brute force and keep running every day until your body gets used to it? What do runners do in the winter time when you get that burn in your chest as well. I'm skinny btw and trying to gain weight so it's not an overweight problem I'm just running because I want to strengthen my endurance + legs.
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Slow down enough to catch your breath, then speed back up.

Power though.

Decrease your regular speed.

Any of those three things or a combination.

As for the side pains, I usually arch my back and breath deeper, sometimes I press into the pain with my hand. It all helps. Eventually they will go away.
 
Need some help in the form of vitamins/supplements.

Currently I work out 3 times a week doing a "bootcamp" style fitness training. Its nothing too intense and I do feel myself getting stronger (this coming week will be week 12) but I just feel I should be getting "more" stronger than I am.

I'm basically looking for a good vitamin and or supplement that will help out. Right now I just take a multivitamin which I have for years but haven't really noticed anything.

I was considering these:
http://www.amazon.com/dp/B000GOT54C/?tag=neogaf0e-20

Any help or recommendations would be great!
 
X-Frame said:
I started taking ZMA for the past 2 weeks because I heard most people, especially lifters, don't have enough zinc and magnesium in their diets.

I haven't remembered dreams in a long time, at least since I started working full-time but now I am remembering a lot more. Not only that, but man if I wake up in the middle of the night I have RAGING erections like clockwork. I assume that's the increased testosterone production? Lol.
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Is it helping with your sleep? Just ordered some myself, will be stacking it with trib.
 
sebajuNujabes said:
I've recently adopted the same line of thinking. I lifted weights for a few months but realized it wasn't for me,so I made the change to bodyweight exercises only. Ever read Building the Gymnastic Body? It has loads of good info and strength progressions like Convict Conditioning.
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Can you share your workout routine?

I've been interested in bodyweight exercises.
 
J Tourettes said:
Is it helping with your sleep? Just ordered some myself, will be stacking it with trib.
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It's hard to tell. I feel like I wake up more refreshed, even if I didn't sleep continuously but I can't be sure. All I know is I'm getting essential vitamins/minerals that are notoriously low for active people.

Quality of sleep is more determined on other factors like shutting off electronics and not exposing yourself to stressful or thought provoking situations before bed, going to bed the same time each night, etc.
 
X-Frame said:
It's hard to tell. I feel like I wake up more refreshed, even if I didn't sleep continuously but I can't be sure. All I know is I'm getting essential vitamins/minerals that are notoriously low for active people.

Quality of sleep is more determined on other factors like shutting off electronics and not exposing yourself to stressful or thought provoking situations before bed, going to bed the same time each night, etc.
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My sleep has been shite for years. Seems to have got slightly better in the past year or so since installing a blackout blind and turning off all electronics/leds at night but it's still not what it could be so am willing to give anything a try.
 
Waking up in the middle of the night with raging boners probably wouldn't help with sleep, but if you're not sleeping well anyway you might as well have that.
 
parrotbeak said:
Waking up in the middle of the night with raging boners probably wouldn't help with sleep, but if you're not sleeping well anyway you might as well have that.
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That happens to me anyway and I'm not even taking anything, lol.


Anyhow.

Looks like my back may just be a little tweaked. Probably wasn't smart to go heavy again anyway when I tweaked my lat last Friday from deadlifts, that would have compromised my back in the first place, then add in my dumb ass not warming up properly, and whammy.

Oh well, I'll deload Squats/Deads next week and soldier on.
 
parrotbeak said:
Waking up in the middle of the night with raging boners probably wouldn't help with sleep, but if you're not sleeping well anyway you might as well have that.
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Lol. Yeah it makes going back to sleep a little bit more difficult but I don't have a problem.
 
Okay, so next week my gym membership starts and I'd really like to get changes going here. Last year I was working out pretty well but screwed up my knee somehow (I think I fell when I was drunk), and had to finish the school year on a bum knee until I could get surgery in May. Well now I'm feeling the "can't workout because of my surgery" excuse is about run dry I want to get back and shape and look and feel better. Plus I'm finally out of college and on a full time job schedule so my life isn't as hectic and I feel like I could follow a stricter regiment.

I guess to follow the OP rules,

Age: 22
Height: 6'2
Weight: 190-195
Goal: Get stronger, look better
Current Training Schedule: None
Current Training Equipment Available: Full gym
Comments: I'm also type 1 diabetic and even medium amounts of exercise tends to lower my blood sugar pretty drastically.

Mostly I'd really like to aim for 5-6 days a week of working out. I wouldn't consider myself fat by any means but my body just has never really looked athletic and I'd like to change that. Anyone got tips on a good way to get started? Before the knee problem I would typically alternate upper body and lower body days with always doing about 15 minutes of cardio before hand - is that ideal or what's best case scenario for someone like me?
 
Enco said:
Can you share your workout routine?

I've been interested in bodyweight exercises.
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My workout looks like this:

Day 1
Press:
Planche -- frog stands
Pushup -- xr pushups
Pull:
Back lever -- back lever tuck
Row -- xr ground row
Core:
L-sit -- parallel bar knee tuck
V-up -- v-tuck
Leg:
Front lever -- front lever tuck
Pistols -- half pistols(can't do full strict form yet) and deck squats

Day 2
Press:
Planche -- frog stands
Dip -- dips
Pull:
Back lever -- tuck
Pull-up -- regular pullups
Core:
L-sit -- parallel bar knee tuck
Hanging leg lifts -- hanging knee raises
Leg:
Front lever -- tuck
Hamstring -- floor glute ham raise

Day 3
Press:
Planche -- frog stands
Handstand pushup -- box handstand pushup
Pull:
Back lever -- tuck
Curl -- inverted body curls(can't do one, yet)
Core:
L-sit -- parallel bar knee tuck
Lower back -- archups
Leg:
Front lever -- tuck
Pistols -- half pistols and deck squats

Day 4
Press:
Planche -- frog stands
Pushup -- xr pushups
Pull:
Back lever -- tuck
Pullup -- regular pullups
Core:
L-sit -- parallel bar knee tuck
Obliques -- side-to-side archups
Leg:
Front lever -- tuck
Hamstring -- floor glute ham raises

The first exercise of every category(leg, core, push, press) is a static hold for a period that's half of your max time(these exercises are called FSPs or fundamental static positions). The second exercise of every category is performed in 3 sets of 3-5 reps(these exercises are called FBEs or fundamental bodyweight exercises). Depending on how strong or weak you are you'd need to change the given exercise for an easier or harder one in the progression tree.

For this program, you'll basically need some gymnastics rings, straps strong enough to hold your weight, parallel bars(book says dip stations aren't ideal but are fine), maybe some pushup bars(I'm making my own out of pvc pipes), and a pullup bar. Admittedly, it's a lot of stuff to buy, but definitely worthwhile if you plan to stick with this kind of thing.

I usually take as much rest as needed because this program kicks my ass. Sometimes I don't do the following workout until two days later.
 
sebajuNujabes, that looks like a solid and fun bodyweight exercise routine. More variety than I would expect, too. I do a lot less bodyweight exercises, pretty much just pistol squats, pull-ups, dips, hanging leg raises and the occasional crow stand (or frog stand as you refer to them as). I also keep up a regimen of barbell movements, so I've got enough variety for my satisfaction.

Alienshogun, how's your back today? I figure 24 hours out you may have a better idea of the damage.

Dr. Feel Good said:
Mostly I'd really like to aim for 5-6 days a week of working out. I wouldn't consider myself fat by any means but my body just has never really looked athletic and I'd like to change that. Anyone got tips on a good way to get started? Before the knee problem I would typically alternate upper body and lower body days with always doing about 15 minutes of cardio before hand - is that ideal or what's best case scenario for someone like me?
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Really, the OP Mon-Wed-Fri program or Starting Strength might be a good jumping off point for you. If getting stronger is your first priority, those programs can really help. Keeping your diet in check will solidify your second goal of looking athletic, though it will slow strength gains to some degree. Probably a worthwhile trade-off for you, but I can't say from here, lol.

Your knee is better now, right? If so the programs should work alright. Also, I would cease performing cardio pre-strength training if you are set on getting stronger. I like to jog 1/2 mile before every workout to get the blood flowing and warm up a bit, but I do all my cardiovascular work on a)off days or b)after strength training.
 
gatti-man said:
Take a 3 day break and get some sleep. Also what's your diet? Are you taking casein before bed? I would do weights 3 times a week and cut a day of cardiovascular.
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Casein? What's that?

Diet wise it's likely I do need more nutrition. I eat healthy but I don't think it's enough.
I've woken up with hunger pains.

stuff I eat-chicken, fish, turkey, vegetables, fruits, breakfast/oatmeal bars, milk, nuts, shredded wheat, yogurt, beans... No protein shakes. Maybe it's time I started doing that again. A few more complex carbs wouldn't hurt. I eat no rice, pasta, potatoes

Running wise I think I'm going to have to stop for awhile. I was doing fine at jogging speed but got bored and wanted to go faster. I think my body wasn't ready. All sorts of things hurt wrong and I'm sure that has added to feeling so tired. Thinking my body still has a lot of weak points and I am going to try to add a few more exercises to balance things out. More variety of core/legs exercises during gym time and might even add a pilates class. More Yoga wouldn't hurt either.
 
Recently, I purchased both "Fit" and "Anatomy Without a Scalpel," both by Dr. Lon Kilgore. I'll try to do a full write up on both, however the content in these books is extreme. Quickly:

Anatomy Without a Scalpel - Lon writes up a complete explanation of the bones/musculature of the body. What's great about the book is it explains how these parts work while exercising. For any coach/athlete the book will help is spotting errors, possible physical flaws, and help find ways to improve. I highly recommend everybody get this. It's one thing to know how to train, it's entirely different to know how to explain why shit works.

Fit - This book is insane. It covers, to be blunt, how to get fit. No bullshit, no quick tricks. Just a break down of how to increase strength, conditioning, and anything related to getting fit. What's more impressive is the explanation of why certain activities are betting for getting fit than others. To top it off, everything is cited. The entirety of the book is backed by research. While you may not need this if you already have a set routine, you should buy this if you're looking to improve at all.

If I had Fit when I started workout out back when I was 20, I would be a monster. If I had Anatomy back when I started coaching form, I'd have been able to explain issues much better. Books are easily worth the 25 a piece.
 
Having a surplus of casein protein is a pretty high priority for me, moreso since I don't eat for sixteen hours afterwards. That's why I go through eight sixteen ounce tubs of lowfat cottage cheese every two weeks or so. Between that and the eggs I don't know what the grocery store clerks think of my shopping habits.
 
Bro's I am back to lifting with a vengeance.

I am doing a modified version of the advanced newbie Rippetoe's Starting Strength:

Monday
Light Squat 3x3
Bench/Press 3x5
Power Clean 5x3

Wednesday
Front Squat 5x3
Press/Bench 3x5
Deadlift 1x5

Friday
Heavy Squat 3x5
Bench/Press 3x5
Power Clean 5x1

And here is a video of yesterday's training.
http://www.youtube.com/watch?v=HkMhFS_lVfs

Form critique is welcomed
 
Looks like I'm taking a bit of time off.

Pain in my back is bad enough, mostly centralized around my left rear hip.

Oh, well. I needed a ego check, here it is. haha.
 
Alienshogun said:
Looks like I'm taking a bit of time off.

Pain in my back is bad enough, mostly centralized around my left rear hip.

Oh, well. I needed a ego check, here it is. haha.
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Oh that sucks dude. Hopefully you just need some rest.

My lower back is still tweaked, and haven't found the right level of activities to minimize. Was really sick in bed last week and after ward my back was terrible from lack of exercise. On the other hand it's usually sore after exercise too, even not doing anything that puts a load on my lower back. But, meh, it's manageable.
 
parrotbeak said:
Oh that sucks dude. Hopefully you just need some rest.

My lower back is still tweaked, and haven't found the right level of activities to minimize. Was really sick in bed last week and after ward my back was terrible from lack of exercise. On the other hand it's usually sore after exercise too, even not doing anything that puts a load on my lower back. But, meh, it's manageable.
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I'm pretty confident it's not that bad. The pain doesn't radiate at all it's centralized on my lower back specifically in that hip area. I just fucked up by going straight from bar (warm up) to 315 with no intermediate weight to warm up, just the bar. Incredibly fucking stupid, I know, but I was in that "shit's going great and "I'm invincible" mentality after the last 2-3 weeks of awesome results.
 
BronzeWolf said:
Bro's I am back to lifting with a vengeance.

I am doing a modified version of the advanced newbie Rippetoe's Starting Strength:


And here is a video of yesterday's training.
http://www.youtube.com/watch?v=HkMhFS_lVfs

Form critique is welcomed
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You need to start pushing your knees outward. They are exhibiting far too much lateral motion when you are going up.

When I say "push your knees outward", I mean point them away from your body at a safe angle, because right now your knees are trembling inward, which is not safe.
 
My lower back would hurt a lot before I started working out. The physical therapist I saw on campus said it was discs in my spine pushing together. Who knows. Once I strengthened my back up a little I haven't had it return. Adios back pain! Though doing squats and deadlifts still scare me. :(
 
Teh Hamburglar said:
My lower back would hurt a lot before I started working out. The physical therapist I saw on campus said it was discs in my spine pushing together. Who knows. Once I strengthened my back up a little I haven't had it return. Adios back pain! Though doing squats and deadlifts still scare me. :(
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Yeah, I had the same issues before I started working out (knee pain too) but they all went away.

Squats/deads are good for that shit too, so long as you don't do stupid shit.
 
rocksteady1983 said:
Need some help in the form of vitamins/supplements.

Currently I work out 3 times a week doing a "bootcamp" style fitness training. Its nothing too intense and I do feel myself getting stronger (this coming week will be week 12) but I just feel I should be getting "more" stronger than I am.

I'm basically looking for a good vitamin and or supplement that will help out. Right now I just take a multivitamin which I have for years but haven't really noticed anything.

I was considering these:
http://www.amazon.com/dp/B000GOT54C/?tag=neogaf0e-20

Any help or recommendations would be great!
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Anyone?
 
rocksteady1983 said:
Anyone?
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Maybe not what you want to hear but I would say don't bother.

Stick with the multivitamin and protein shakes. It's my view that too many supplements are unnecessary.
 
Teh Hamburglar said:
My lower back would hurt a lot before I started working out. The physical therapist I saw on campus said it was discs in my spine pushing together. Who knows. Once I strengthened my back up a little I haven't had it return. Adios back pain! Though doing squats and deadlifts still scare me. :(
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I saw a therapist for awhile after I screwed up my back. To fix me up I didn't rest, she actually put me on an exercise regiment to strengthen my core. It's amazing how important all that is over stuff like say bicep curls, and bench press. These days I don't really do much of that.
 
rocksteady1983 said:
Anyone?
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Like Enco, I wouldn't put much stock in a supplement like Animal Pak either. If a cheap container falls into your lap and your money is burning a hole in your pocket so you just have to have it, it probably won't hurt. I bought one years ago and the only thing I noticed was vibrantly-colored urine after I relieved myself.

Also, you mention that you are doing bootcamp-style training and your improvements in strength are less-than-desired. That's because your training style is geared towards muscular and cardiovascular endurance. You can certainly become stronger, but it isn't the optimum path towards pure strength by any means.
 
jmdajr said:
I saw a therapist for awhile after I screwed up my back. To fix me up I didn't rest, she actually put me on an exercise regiment to strengthen my core. It's amazing how important all that is over stuff like say bicep curls, and bench press. These days I don't really do much of that.
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Bench is still pretty important.

I'm proud of my bench numbers. ;)
 
(I posted this on another thread, but I thought I'd bring it up here.)

Someone said this should be the benchmark for being in GREAT shape...

Running a Mile: Men should strive to be able to do it in under 6.5 minutes, Women should strive for under 8 minutes.

Chinups or Pullups: Men should aim for 12 or more, Women should be able to do 8 or more.

Bench Press: Men should be able to do their bodyweight for 10+ reps, Women should aim to do 2/3 of their bodyweight for 10+ reps.

Pushups: Men should be able to do 50+ without stopping, Women should aim for 25+ without stopping.

Standing Military Press: Men should aim for 1/2 of their bodyweight for 15+ reps, Women should aim for 1/3 of their bodyweight for 15+ reps.

Planks: Men and Women should be able to hold the standard plank for 3 minutes straight (you knew I would sub these for situps).

Running for Distance: Men should be able to run for 5 miles without stopping or slowing down to a walk, Women should be able to go for 6 miles.

I have accomplished some things at one point or another but never all at once. I am barely trying to start the cardio now!

link-Getting in Great Shape.

I think these days I want to be balanced more than anything..but I don't need to meet those goals exactly to be healthy.
 
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