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[Brolic Gaoler]

(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.

All of that sounds like "military shape." As in, that's how I was when I was in the Army, and basically how everyone else was who was in good "military shape."

I prefer how I'm going now with being stronger/bigger. Even though I need to lose some fat.

 

[Chiave]

That list reminds me of those fitness tests that were required in Middle School.

 

[MjFrancis]

A more modest list of personal goals would probably be more helpful. 'Fitness' itself isn't always so clear a term, as evidenced by the myriad of goals people have in this thread. The question is always - fit for what exactly? Push-ups, pull-ups and squats? Barbell squats, deadlifts and bench pressing? Sprinting? Marathon runs?

Pick what you want and have fun with it, I say. If you're in this thread it means you are at the very least striving to be more than a couch potato.

 

[jmdajr]

A more modest list of personal goals would probably be more helpful. 'Fitness' itself isn't always so clear a term, as evidenced by the myriad of goals people have in this thread. The question is always - fit for what exactly? Push-ups, pull-ups and squats? Barbell squats, deadlifts and bench pressing? Sprinting? Marathon runs?

Pick what you want and have fun with it, I say. If you're in this thread it means you are at the very least striving to be more than a couch potato.

Yup for real. Personally I just want to be healthy and age decently, but I want to have fun doing it. Right now I still feel like hell so I wan to make sure I have reasonable goals and a routine I can manage under variable circumstances. I think sometimes I get depressed when I don't to get to where I want and have set backs, but I need to get over it and start back where things felt right.

 

[LogicStep]

Man my arms are taking forever to grow =X

 

[ipukespiders]

Too bad that list doesn't have any "endurance sitting" goals.
But seriously, I have no need to run for 5 miles. Good list though.

Man my arms are taking forever to grow =X

Plenty of water and sunlight. Try facing the south during the day.

 

[kylej]

Man my arms are taking forever to grow =X

You're probably growing, you just don't see it because you see yourself multiple times every day. How do your clothes feel?

 

[Petrie]

You're probably growing, you just don't see it because you see yourself multiple times every day. How do your clothes feel?

This. I don't notice my arms growing, but shirts that were loose now fit snugly on my arms, and are more difficult to take off. Feels good man.

 

[kylej]

This. I don't notice my arms growing, but shirts that were loose now fit snugly on my arms, and are more difficult to take off. Feels good man.

It's pretty awesome when you're soaked with sweat after working out and you have to struggle like a mad man to get your shirt off.

Then I realize I'm broke and if I tear even my ratty workout shirts I'm going to cry.

 

[BronzeWolf]

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.

Congrats on getting back into things!

Hard to tell cuz of your dark clothes, the belt and the lighting, but looks like there's butt winking going on in the last set. Wednesday isn't front squat day or were you starting from day 1 yesterday?

Thank you for the comments. I am actually not doing Mon-Wed-Frid, but Sat-Mon-Wed. I left it MWF for simplicity's sake.

 

[MrOogieBoogie]

Guys, I just had to express my excitement after today's workout!

After three months, I have finally learned to execute a proper muscle-up, and do it consistently. Did about ten today. So much easier than I remember it being! Haha!

Let me tell you, I've never been in better shape than I am now. I can't imagine ever going back into the gym with weights. Three months of pull-ups, chin-ups, dips, push-ups, crunches, and handstands. And, of course, variations of all those on the bars. It's so freeing being outside and working out. Today I met a dude at the park who basically gave me a history lesson on New York City's jungle gym "crews." Massive, beast of a guy, who was able to do a bunch of crazy shit. These crews are like gangs that go from borough to borough challenging other crews to competitions. It's pretty sweet. Apparently jungle gym workouts didn't originate in prison, either. The more you know!

But yeah, how impressive is this?

http://www.youtube.com/watch?v=QXCwz2sDc24&feature=related

I'm not saying that weightlifting doesn't have its place in the world of fitness. I'm just saying that if any of you ever get bored lifting weights, outdoor calisthenics are a great--and, in my opinion, better--alternative. Of course, it also depends on what kind of body you want. Lean and ripped? Go for calisthenics (although you can achieve the same in a gym, but I prefer being outdoors).

Any other jungle gymrats?

 

[X-Frame]

Anybody subscribed to The Fitcast Podcast?

http://thefitcast.com/

Pretty good main cast that always seems to bring in an awesome guest like Mike Robertson, Eric Cressey, Tom Venuto, Mike Boyle, etc.

I just subscribed in iTunes and have went through them since 2009 and downloaded about 30 of the ones I wanted to listen to. So far show has been helpful in terms of knowledge of fitness and nutrition but also entertaining.

 

[LogicStep]

You're probably growing, you just don't see it because you see yourself multiple times every day. How do your clothes feel?

Yeah I'm growing, shirts feel tighter, it's just I'm getting impatient I guess lol.

Hey guys, I searched online but I couldn't really find a definitive answer. I gather that the body can only take in around 30-40g of protein in one go right? So after eating or a shake, how long should I wait before I can eat again or take my shake etc? I don't want this stuff going to waste.

 

[reilo]

Yeah I'm growing, shirts feel tighter, it's just I'm getting impatient I guess lol.

Hey guys, I searched online but I couldn't really find a definitive answer. I gather that the body can only take in around 30-40g of protein in one go right? So after eating or a shake, how long should I wait before I can eat again or take my shake etc? I don't want this stuff going to waste.

As far as I recall, that is not true.

 

[X-Frame]

Hey guys, I searched online but I couldn't really find a definitive answer. I gather that the body can only take in around 30-40g of protein in one go right? So after eating or a shake, how long should I wait before I can eat again or take my shake etc? I don't want this stuff going to waste.

Myth. From an evolutionary stand-point, it would make absolutely no sense either.

Your body has ways of using protein that it might not need in that immediate moment to be utilized later. Don't over-analyze this. Just get in your protein when you can and enjoy the new muscle.

 

[LogicStep]

2 people now saying it's bs, I like that. I rather just take my protein as soon and as fast as possible so I can be done with all the damn eating and stuff.

 

[MjFrancis]

Guys, I just had to express my excitement after today's workout!

After three months, I have finally learned to execute a proper muscle-up, and do it consistently. Did about ten today. So much easier than I remember it being! Haha!

Congrats, you are making phenomenal progress - you're probably on the younger side, correct (>21 or so)? If so you have great potential providing you keep this up. The jungle gym rat you conversed with probably said as much. If not he should have.

 

[shadowsdarknes]

I'm digging the new progress I've been making.

I'm finally squatting more than double my weight and I'm benching 1.5 times my weight.

Over the summer I've lost about 4-5 pounds but my muscles have blown up.
I'm 178 benching 265 and squatting 375. None of those pussy squats either.

This push/pull routine I've been into has been real intense.

 

[shadowsdarknes]

2 people now saying it's bs, I like that. I rather just take my protein as soon and as fast as possible so I can be done with all the damn eating and stuff.

I'd imagine if there is an intake limit, it's proportional to your size.

But for breakfast I make a protein shake with 55g of protein, along with my greek yogurt which is about 15-20g, and sometimes a can of tuna an hour or so later. I doubt that "extra" protein is going to waste.

 

[Rur0ni]

I'm 178 benching 265 and squatting 375. None of those pussy squats either.

Nothing seeing a guy put 350+ on a bar and quarter squat it.

 

[reilo]

I'm digging the new progress I've been making.

I'm finally squatting more than double my weight and I'm benching 1.5 times my weight.

Over the summer I've lost about 4-5 pounds but my muscles have blown up.
I'm 178 benching 265 and squatting 375. None of those pussy squats either.

This push/pull routine I've been into has been real intense.

Great numbers.

How long have you been working out for?

 

[shadowsdarknes]

Great numbers.

How long have you been working out for?

About 9 months straight. I was big into it in high school, but I slacked off my first few years of college, and had to deal with a couple surgeries and mono that really screwed me. But I've been steady at it for about 9 months and I've never felt better about myself.

Nothing seeing a guy put 350+ on a bar and quarter squat it.

Yeah I don't prefer to do the highest weights. I prefer to work higher reps. I just did 315 for 7 last week. But yes, I see all too many people doing these half or quarter squats with comparable weights to me without so much as a sweat. And it just baffles me.

 

[Luscious LeftFoot]

I'm digging the new progress I've been making.

I'm finally squatting more than double my weight and I'm benching 1.5 times my weight.

Over the summer I've lost about 4-5 pounds but my muscles have blown up.
I'm 178 benching 265 and squatting 375. None of those pussy squats either.

This push/pull routine I've been into has been real intense.

Awesome #'s! Even more so given your weight. Great work.

Yeah I don't prefer to do the highest weights. I prefer to work higher reps. I just did 315 for 7 last week. But yes, I see all too many people doing these half or quarter squats with comparable weights to me without so much as a sweat. And it just baffles me.

What perplexes me is the people that to this

135lb parallel
225lb half squat
315lb quarter squat
405lb yell while doing 1 inch squat.

I saw a guy do this once, turn to his buddy and say 405lb was too easy... wtf?!

 

[LogicStep]

I'd imagine if there is an intake limit, it's proportional to your size.

But for breakfast I make a protein shake with 55g of protein, along with my greek yogurt which is about 15-20g, and sometimes a can of tuna an hour or so later. I doubt that "extra" protein is going to waste.

Ok I see what you mean but is there any evidence at all that proves that? It's just for peace of mind and for discussion purposes with my gym friends.

 

[Jason's Ultimatum]

I'm digging the new progress I've been making.

I'm finally squatting more than double my weight and I'm benching 1.5 times my weight.

Over the summer I've lost about 4-5 pounds but my muscles have blown up.
I'm 178 benching 265 and squatting 375. None of those pussy squats either.

This push/pull routine I've been into has been real intense.

Can you list your push/pull routine?

 

[HisshouBuraiKen]

Nothing seeing a guy put 350+ on a bar and quarter squat it.

Feels good man

Watching them and knowing you're better because you do it right, I mean.

I just finished my first month of Stronglifts 5x5 and only missed one workout which for me is a phenomenal feat of consistency, especially considering I was renovating my bathroom the whole time too.

I dialed back the weight , though not as far back as recommended by the program and am more or less back to my old working weights after a month. Stats:

Squat: 175-225 (+50 lbs total)
Bench Press: 135-155 (+20 lbs total)
Barbell Row: 95-115 (+20 lbs total)
Overhead Press: 65-90 (+25 lbs total)
Deadlift: 175-235 (+60 lbs total)

Weight: 180 lbs
Scale bodyfat %: 20

Long way to go, but in a sense I'm really just starting now. My first goals are to squat 315 and bench my weight for the full 5x5. Also to not fuck up my neck pressing (I've had problems in the past), but that's really more of a continuous thing.

Anyone else doing SL 5x5 or a similar program like Madcow?

 

[Splash Wave]

Can anyone recommend good shoes to lift weights in? I started using a pair of Chuck Taylors, which actually work fairly well, but they're too big for me. Should I just get another pair, or is there some other cheap alternative? I do Starting Strength, if that helps.

 

[rando14]

Can anyone recommend good shoes to lift weights in? I started using a pair of Chuck Taylors, which actually work fairly well, but they're too big for me. Should I just get another pair, or is there some other cheap alternative? I do Starting Strength, if that helps.

For what kind of lifting?

I like to use comfortable tennis shoes when I'm doing upper body, but for exercises like squats and deadlifts I prefer barefoot.

 

[shadowsdarknes]

Ok I see what you mean but is there any evidence at all that proves that? It's just for peace of mind and for discussion purposes with my gym friends.

http://www.tomvenuto.com/asktom/protein_grams_per_meal.shtml

Here's a little something to look at. Just did a quick google.

 

[Keylime]

Anyone have any strong opinions on Clif Builder Bars?

I've been eating one of these for breakfast with a greek yogurt and another one in between lunch and dinner to gear up for biking and P90X after work.

Worried a bit about the sugar...but they are damn convenient and incredibly tasty.

 

[Enco]

I love working out.

Had no time to do it for a month (been doing it for 2-3 months before that) but I recently got back into it and I'm having plenty of fun. I'm not amazing in strength and I don't have a great physique but I enjoy it. Makes you forget all your troubles and feel good.

 

[shadowsdarknes]

Can you list your push/pull routine?

I'm constantly changing it up, especially because I just changed gyms, but it goes basically like this. During the harder parts, I've been doing 5x5.

Push Day 1:
Bench or DB press
Parallel Squats
Military Press
Incline Press (Smith Machine or DB)
Some sort of Tricep (Close Grip Bench, Skull Crushers, etc)

Day 2 Pull:
Bent over Rows
DB 1 arm rows
Pullup sets to failure
Hang Cleans
Some sort of Bicep exercise

Rest Day

Day 3 Push and Day 4 pull will usually supplement what I had been doing. If my legs are still sore, I'll probably avoid doing anything serious with my legs, maybe some calf raises, leg extensions, etc. I'd probably do decline bench and some sort of pushup routine.

 

[LogicStep]

http://www.tomvenuto.com/asktom/protein_grams_per_meal.shtml

Here's a little something to look at. Just did a quick google.

Cool thanks a bunch really wanted to read something like that. I searched but didn't see that page.

 

[Splash Wave]

For what kind of lifting?

I like to use comfortable tennis shoes when I'm doing upper body, but for exercises like squats and deadlifts I prefer barefoot.

Deadlifts, squats, bench press, etc. I'm liking the flatness of the Converse sole as opposed to the running shoes I was using, which would depress more in certain spots.

 

[Natural]

Ah I haven't been in here for ages.. had a shocking last month or two, what with moving house and work. I now got two jobs so gonna have to change my routine up to either a variation of the starting strength routine in the OP or Stronglifts 5x5, as a 4 day body split will be too ambitious to try to carry on.

 

[BlueScrote]

Anyone have any strong opinions on Clif Builder Bars?

I've been eating one of these for breakfast with a greek yogurt and another one in between lunch and dinner to gear up for biking and P90X after work.

Worried a bit about the sugar...but they are damn convenient and incredibly tasty.

I've never had the Cliff Builder Bars before, but I eat the normal Cliff Bars everyday as a snack.

 

[dmshaposv]

I love working out.

Had no time to do it for a month (been doing it for 2-3 months before that) but I recently got back into it and I'm having plenty of fun. I'm not amazing in strength and I don't have a great physique but I enjoy it. Makes you forget all your troubles and feel good.

It is a bitch to get back into routine, but once you get into it and see slow but steady progress it feels good man. Feels DAMN good.

 

[Bit-Bit]

Took a break from my regular routine of pumping iron today and did a body weight workout instead. Decline pushups, diamond pushups, both wide and close grip pull ups, and a ton of body squats of all sorts. Damn, my body feels like it's done it's regular routine. My shoulders especially feel really pumped.

Tried some of the stuff posted by sebajuNujabes and I can't do the frog stand for shit.

 

[Jason's Ultimatum]

I'm constantly changing it up, especially because I just changed gyms, but it goes basically like this. During the harder parts, I've been doing 5x5.

Push Day 1:
Bench or DB press
Parallel Squats
Military Press
Incline Press (Smith Machine or DB)
Some sort of Tricep (Close Grip Bench, Skull Crushers, etc)

Day 2 Pull:
Bent over Rows
DB 1 arm rows
Pullup sets to failure
Hang Cleans
Some sort of Bicep exercise

Rest Day

Day 3 Push and Day 4 pull will usually supplement what I had been doing. If my legs are still sore, I'll probably avoid doing anything serious with my legs, maybe some calf raises, leg extensions, etc. I'd probably do decline bench and some sort of pushup routine.

So basically you do 5x5 for every exercise listed or like 3 to 4 sets.

EDIT-Is their a push/push routine on the OP, because I don't see it.

 

[reilo]

Learned how to do Clean & Jerks today. My traps are already starting to feel it and it's only been two hours.

 

[Brolic Gaoler]

Learned how to do Clean & Jerks today. My traps are already starting to feel it and it's only been two hours.

Those have always scared me, way too "jerky" and quick for me to feel safe doing them.

 

[reilo]

Those have always scared me, way too "jerky" and quick for me to feel safe doing them.

It's a very complex and dynamic exercise, yes, but with proper guidance (which I have) and some low-weight reps, it is one of the most beneficial barbell exercises you can do.

I mean, if she can do it...

http://www.youtube.com/watch?v=LTZC4bp0Agw

 

[~Kinggi~]

Today was a highlight in my shitty life. Upped the weights on the majority of my sets. Chest sets, legs and free weights all got increased! Im maxing out my gyms capacity! (its a small apartment gym)

I really feel like i should be bigger than i am. I have been doing a lot of whey protein and shit. Ive noticed a slight difference.

 

[ItAintEasyBeinCheesy]

Feels good when machines cant contain your fierce bulk.

 

[Gary Whitta]

My first workout injury! I think I pulled/tore something in my shoulder. I was doing pushups when I felt a very sharp shooting pain in my right shoulder and had to stop immediately. Now it's just a dull pain but it hurts if I put too much weight on my shoulder, I certainly can't do a pushup right now without it killing me. Any ideas on what I did and how best to proceed beyond resting it for a few days?

 

[deadbeef]

My first workout injury! I think I pulled/tore something in my shoulder. I was doing pushups when I felt a very sharp shooting pain in my right shoulder and had to stop immediately. Now it's just a dull pain but it hurts if I put too much weight on my shoulder, I certainly can't do a pushup right now without it killing me. Any ideas on what I did and how best to proceed beyond resting it for a few days?

There are some shoulder mobility tests you can do to determine what you might have done. Ive had a physical therapist administer them to me - you'd have to search for them. You may need someone to help.

I would ice it, take an NSAID like ibuprofen, and apply heat. You'll probably be fine in a few days.

 

[DanManIt]

Guys, I just had to express my excitement after today's workout!

After three months, I have finally learned to execute a proper muscle-up, and do it consistently. Did about ten today. So much easier than I remember it being! Haha!

Let me tell you, I've never been in better shape than I am now. I can't imagine ever going back into the gym with weights. Three months of pull-ups, chin-ups, dips, push-ups, crunches, and handstands. And, of course, variations of all those on the bars. It's so freeing being outside and working out. Today I met a dude at the park who basically gave me a history lesson on New York City's jungle gym "crews." Massive, beast of a guy, who was able to do a bunch of crazy shit. These crews are like gangs that go from borough to borough challenging other crews to competitions. It's pretty sweet. Apparently jungle gym workouts didn't originate in prison, either. The more you know!

But yeah, how impressive is this?

http://www.youtube.com/watch?v=QXCwz2sDc24&feature=related

I'm not saying that weightlifting doesn't have its place in the world of fitness. I'm just saying that if any of you ever get bored lifting weights, outdoor calisthenics are a great--and, in my opinion, better--alternative. Of course, it also depends on what kind of body you want. Lean and ripped? Go for calisthenics (although you can achieve the same in a gym, but I prefer being outdoors).

Any other jungle gymrats?

Think you could post some info/routine for jungle gym workouts? Sounds pretty interesting.

 

[deadbeef]

But yeah, how impressive is this?

http://www.youtube.com/watch?v=QXCwz2sDc24&feature=related

Wow, he makes those muscle-ups look so easy.

 

[Rur0ni]

Ghetto Workout guy is crazy.

 

[BronzeWolf]

Deadlifts, squats, bench press, etc. I'm liking the flatness of the Converse sole as opposed to the running shoes I was using, which would depress more in certain spots.

do it