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

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I

ItAintEasyBeinCheesy

it's 4th of July in my asshole
Clott said:
THAT'S what I am talkin about brooo, even though it may not seem like it, I bet she was totally into your guns man, I mean, how can chicks not dig being taken to the gun show?!
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I suppose, my swoll was pretty fierce.
 
B

balddemon

Banned
Read somewhere in here that the best thing to do when your legs are tired is to do some leg work...so yesterday I did squats, and today my legs were killing me from standing all day at work and squats. So today I did the stairmaster for 5 minutes and the arc trainer for 5 minutes. Def did the trick.
 
X

X-Frame

Member
Baki said:
I have a 6 day a week plan.

4 days of weight training (All major compound exercises are done 2x a week - Bench Press, Squats, Overhead Press and Deadlifts.)

2 days of HIIT on my off days.

My question is will doing HIIT affect my gains? and will it accelerate fat loss? What kind of HIIT? Like sprinting outside? If so, that's fine but you really only need 1 time a week right now. Remember, your focus needs to be getting stronger. Too much HIIT would inhibit CNS recovery as it is an intense exercise. I would hold off personally until you go on a true strength training program after 4 weeks, then add in HIIT.

Also diet wise - I take cellmass (creatine) and Syntha 6 (Whey, Casein Protein Mix with BCAAs). 3 shakes a day on workout days and 2 on non work out days. Use up the rest of the Cellmass if you want but it is not something you should be worrying about -- especially Cellmass which if I remember correctly is a crapload of sugar. Buy straight monohydrate powder next time, but remember Creatine is a supplement and focusing on food should be your priority. For example, use the money from the Creatine to buy more whole foods so you don't need to take so many whey shakes per day.

#Workout Plan: *5 sets, 8-12 reps Upper Body:
1) Bench Press [Incline]
2) Overhead Press [Bar up and down]
3) Barbell Curl
4) Narrow Grip Bench Press [Flat Bench]
5) Barbell Shrugs [Bar Behind Back]

Lower Body: 1) Deadlifts
2) Lat Pull Down
3) Squats
4) Leg Press
5) Crunches [30x5]

HIIT: 20 minutes[3-4 minute warm up, 1 minute jogging, 1 minute sprinting]
5 minute cooldown

Workout Schedule:
Monday: UPPER
Tuesday: Lower
Wednesday: HIIT
Thursday:UPPER
FRI: LOWER
Saturday: HIIT
Sunday:Rest

WAY WAY WAY too much. WAY too much. Seriously, take this workout and just throw it in the garbage. You are not Arnold, not juicing, and do not have great genetics if you're classified as someone who is "skinny fat". This is not a diss, it is the truth. You need to tone it down a lot.

Honestly, you really should read the OP and pick a low volume, strength-based program from there and run with it. Starting Strength is something that you should be doing, not what you are now. Starting Strength was BUILT FOR people like you who are starting out.

Your focus is STRENGTH STRENGTH STRENGTH. Build a strength foundation and then focus on hypertrophy work. Doing 8-12 reps and 5 sets is worthless if you can't even do a regular pull-up now without assistance.

Once you've added 50 pounds to your core lifts and gained 10-15 pounds of muscle can you worry about the rest.

If you're weak and small then your body cannot handle all that volume. You need very little volume. Off the top of my head, this is what I would suggest:

A Day, B Day; 2-3 sets of 5 reps. Mon/Wed/Fri so it's A/B/A/ then B/A/B, etc.

[A Day]

- Parallel Squat
- Bench Press Variation (i.e. Incline, Flat)
- Row Variation (i.e. Chest-Supported, Bent-Over, Dumbbell)
- Core Work (i.e. Planks, Side Planks, Hanging Leg Raises)

[B Day]
- Deadlifts
- Overhead Press (i.e. Dumbbell, Barbell standing or seated)
- Pull-Ups (assisted if you need to)
- Core Work

Focus on adding weight each time you go in the gym. If you can't add weight, stick with the same weight and try again next time. If it happens again, drop 10% of the weight and ramp back up.

This is my current workout plan, I've been following it for 2 weeks and a half (I've hit the gym before but this is the first time I'm doing it as consistently as I am)

I was thinking of modifying it to

A) Have more extensive core exercises on HIIT days?
B) Seperate Squats and Deadlifts to different days.
C) Replace lat pull downs with pull ups (assisted if I have to)
D) Replace narrow grip bench press with skull crushers
E) Add in extra cardio on weight days in morning (on just a protein shake). So 2 days 40 minute jog and 2 days HIIT.
Click to expand...

See above in bold.

If there's 1 thing that I would recommend to new lifters is not to create their own program. More often than not, it is not appropriate for them.
 
M

Mully

Member
I'm getting back into going to gym and I'm going back to my old work out plan. I normally do this 4 days a week.

Warmup: 20 Minutes on Treadmill
1. Shoulder Press
2. Bench Press
3. Skull Crushers
4. Lateral Raises
5. Bicep Curls
6. Seated Rows
7. Squats
8. Seated Calf Raises
9. Pec Deck
10. Delt Deck

When I get home, I normally run 4-5 miles.
 
K

kylej

Banned
Mully said:
I'm getting back into going to gym and I'm going back to my old work out plan. I normally do this 4 days a week.

Warmup: 20 Minutes on Treadmill
1. Shoulder Press
2. Bench Press
3. Skull Crushers
4. Lateral Raises
5. Bicep Curls
6. Seated Rows
7. Squats
8. Seated Calf Raises
9. Pec Deck
10. Delt Deck

When I get home, I normally run 4-5 miles.
Click to expand...

I don't know how you can do all that without getting completely burned out. I do 4 or 5 exercises each time I go to the gym and I'm completely dead by the end of it.
 
V

Veezy

que?
Mecha_Infantry said:
Oh don't worry, I do have my suppliers

So far I have been on pro hormones for a couple of cycles (SD Matrix & good PCT) and have a few cycles worth of Winny at the moment. But I am not a fan of injections, and from all the advice/cycles I've read they said run Winny and test at the same...obviously I can't use two 17-aa orals at the same time, so I was wondering what you thought of a Winny only cycle?

I can't afford for my libido to go down! So I need some test somewhere
Click to expand...
Honestly, if you have the mass for it, a winstrol only cycle is fine. It's normally stacked, but whatever. Your problem with it is that it's mostly designed for keeping strength while trying to cut fat, so if you're a small guy it's just going to help with strength gains and won't help you with mass. Well, as in you'll get a lot stronger and slightly bigger versus strong and big at the same time. However, the diarrhetic properties and the small conversion into increased estrogen is a massive plus. In other words, if you're skinny, and you're not about to go to a meet, don't do winny.

Dosage will depend on your weight and goals, but really it's not to crucial of a chem. If you're really concerned about your libido, and it's good when you're not on anything, winny shouldn't do too much pro or con for you. Take it with a PCT, of course, but a 4-6 week cycle should do you good. Although, depending on where you live, it may not serve you. Us up in the Northern hemisphere are coming into Fall/Winter, so shirt off weather is leaving quickly. Make sure it's been a month or two since you got off your PCT before you hop onto another cycle to give your gonads a rest.

Sidebar about injectables, they're a lot less heavy on your liver, from what I understand. So, if you're a drinker, that's something to keep in mind. In addition, if your "libido" is actually a "problem" you could see a doctor about it and he would be able to "help you" with your "disfunction," whatever that may be. That "sexual disfunction" is all the rage in the amateur circuit now a days.
 
M

Mully

Member
kylej said:
I don't know how you can do all that without getting completely burned out. I do 4 or 5 exercises each time I go to the gym and I'm completely dead by the end of it.
Click to expand...

Eh I feel like I'm not doing enough to be honest. I always feel guilty when I weight lift for less than an hour.

How long do you guys normally go for?
 
B

balddemon

Banned
I can finish a good workout by myself in 45minutes to an hour. If I go super fast and make it into a circuit with minimal breaks, 20-30 minutes. Not sure if that's a good thing to do though.
 
V

Veezy

que?
Mully said:
Eh I feel like I'm not doing enough to be honest. I always feel guilty when I weight lift for less than an hour.

How long do you guys normally go for?
Click to expand...
Six days a week I go for a 20-30 minute fasted walk, immediately when I wake up.
On those days, throughout the day, I do multiple sets of push ups and chin ups.
On those days, I work on my goal of doing 100 burpies within ten minutes.
Three days a week, MWF, I do the Grayskull LP with Chins after my press and curls after my bench, and 25x4 of neck extensions. When I work out, I do a 3-5 minute warm up on the C2 rower.

So, I work out a lot, but it's spread through the day. I'm in the gym for around an hour.

IMHO, with your regimen, you're probably not doing enough weight or not enough reps/sets. Especially if you end it with a 4-5 mile run. That's 16-20 miles a week after doing squats and calf work every time you work out. EDIT: By that I mean, if you feel like everything you're doing isn't enough, you need to do more on less movements.
 
M

Mully

Member
Veezy said:
Six days a week I go for a 20-30 minute fasted walk, immediately when I wake up.
On those days, throughout the day, I do multiple sets of push ups and chin ups.
On those days, I work on my goal of doing 100 burpies within ten minutes.
Three days a week, MWF, I do the Grayskull LP with Chins after my press and curls after my bench, and 25x4 of neck extensions. When I work out, I do a 3-5 minute warm up on the C2 rower.

So, I work out a lot, but it's spread through the day. I'm in the gym for around an hour.

IMHO, with your regimen, you're probably not doing enough weight or not enough reps/sets. Especially if you end it with a 4-5 mile run. That's 16-20 miles a week after doing squats and calf work every time you work out.
Click to expand...

As of right now I squat 275. I run that much since I'm looking for tone.

EDIT:

I used to play college soccer, and lost a lot of my tone after a major injury.
 
V

Veezy

que?
Mully said:
As of right now I squat 275. I run that much since I'm looking for tone.
Click to expand...
For five or for a single set? If you're looking to tone, a 4-5 mile run isn't really best. Quarter mile sprints might be better for you, as you can still get the conditioning but without losing too much muscle mass (see a picture of a sprinter versus a long distance runner for what I mean, I know you can't really "burn" muscle mass).

What's your end goal and how long you been out of the gym? That might help with suggestions.
 
M

Mully

Member
Veezy said:
For five or for a single set? If you're looking to tone, a 4-5 mile run isn't really best. Quarter mile sprints might be better for you, as you can still get the conditioning but without losing too much muscle mass (see a picture of a sprinter versus a long distance runner for what I mean, I know you can't really "burn" muscle mass).

What's your end goal and how long you been out of the gym? That might help with suggestions.
Click to expand...

For 3, I start at 225, then go up to 245, and then stay at 275. 5 sets total at 12 reps a piece.

Prior to my head injury, I had 5:30AM workouts 5 days a week. Plus I had to run 6 miles 4 times a week. Compared to most people I'm in really good shape, but I would like to get back to my washboard without being to bulky.

Basically, I want to look like a soccer player again.
 
M

MjFrancis

Member
Mully said:
I'm getting back into going to gym and I'm going back to my old work out plan. I normally do this 4 days a week.

Warmup: 20 Minutes on Treadmill
1. Shoulder Press
2. Bench Press
3. Skull Crushers
4. Lateral Raises
5. Bicep Curls
6. Seated Rows
7. Squats
8. Seated Calf Raises
9. Pec Deck
10. Delt Deck

When I get home, I normally run 4-5 miles.
Click to expand...
And you're squatting 5 sets of 12 reps for 275lbs four days a week? If all your lifts are similarly geared in that puzzling four-day-a-week workout, then your diet should be the only thing standing in the way of the muscle definition you desire.
 
V

Veezy

que?
Mully said:
For 3, I start at 225, then go up to 245, and then stay at 275. 5 sets total at 12 reps a piece.

Prior to my head injury, I had 5:30AM workouts 5 days a week. Plus I had to run 6 miles 4 times a week. Compared to most people I'm in really good shape, but I would like to get back to my washboard without being to bulky.

Basically, I want to look like a soccer player again.
Click to expand...
So, 225*12, 245*12, and the 275*12*3? Good numbers.

I'm gonna say something that sounds smart assish, but I'm not trying to be. Can you play soccer again? By that I mean, if you'd like to look like a soccer player, I would think training for soccer and playing soccer would get you there quicker.

To second Mj, while your work out is, IMHO, unconventional, if your other lifts are at the same sort of volume as above, you'll get plenty of definition and muscularity if your diet's on point. I just figured it'd be easier to look like a soccer player again if you were a, well, soccer player again. Not trying to be rude, just looking at it from a "shortest distance between two points" sort of mindset.
 
G

guldakot

Member
So gaf, I used to work out alot in high school and college, but over the years I have let myself go pretty badly. I was just chilling, enjoying the sedentary life, when my Dad literally called me a fatass. I was like wtf, but he challenged me to get on the scale. When I saw that I was 295 I swore to get back into shape, I will never cross the 3 bill mark.

That was 2 months ago, and since then ive been dropping weight on a high protien low carb diet, sitting at around 2k calories a day. So far 30 lbs in 2 months, and my goal is to get back to 200. Im 5'10 but im a pretty large guy, I was 5'10 in college, and weighed 195 ripped so I figure 200 at the advanced age of 32 will be fine for now.

That being said, I bought a home gym, since I work from home for my day job, and Ive been working out the last 3 days.

upper body
Bench 3x10
curl 3x10
mil press 3x10
lats 3x10
fly 3x10

for lower body
quads 3x10
hams 3x10
squats 5x5
lunge 5x5
thai knees with resistance band 5x5 each leg

So I've done this 3 days in a row so far at about 75 percent weight of what I can stand, but im probably gonna go back to every other day like I did in college.

The question I have is there any other excercises I should be adding in? On my off days I plan to start doing 2m jogs and 3x30 crunches.

I would do longer jogs, but the knee I had surgery on has been feeling pretty rotten lately and I want to lose more weight before increasing my jogging.
 
S

shadowsdarknes

Member
Crazy. My squats have jumped like 75 pounds in about 5 weeks.

When I first got back to school, I squatted, only got 315 for 3. I just got 345 for 7 on Monday.

343 pounds to 426 lbs now. I've been consuming a lot more protein, that's for sure. But damn.
 
K

kevo_huevo

Member
which day should i throw in hanging cleans?

A:
db bench
bb incline bench
squat
press
dips or triceps rope pushdown

B:
deadlift
bent over bb row
seated cable row
pullups (wide, chin, neutral grip, regular)
bb curls

my week is usually:
M - 15 min interval running, core work
T - workout A
W - rest (class that night)
TH - workout B
F or S - i'll rest one day but make sure i do cardio the other. either intervals or walking on a steep incline (treadmill: 12%) with a backpack
 
M

Mully

Member
Veezy said:
So, 225*12, 245*12, and the 275*12*3? Good numbers.

I'm gonna say something that sounds smart assish, but I'm not trying to be. Can you play soccer again? By that I mean, if you'd like to look like a soccer player, I would think training for soccer and playing soccer would get you there quicker.

To second Mj, while your work out is, IMHO, unconventional, if you're other lifts are at the same sort of volume as above, you'll get plenty of definition and muscularity if your diet's on point. I just figured it'd be easier to look like a soccer player again if you were a, well, soccer player again. Not trying to be rude, just looking at it from a "shortest distance between two points" sort of mindset.
Click to expand...

Not smart assish at all. I wish I could play. But I'm not allowed to play any contact sports. I've had 9 concussions and the last one really fucked me up.
 
E

ezrarh

Member
shadowsdarknes said:
Crazy. My squats have jumped like 75 pounds in about 5 weeks.

When I first got back to school, I squatted, only got 315 for 3. I just got 345 for 7 on Monday.

343 pounds to 426 lbs now. I've been consuming a lot more protein, that's for sure. But damn.
Click to expand...

That's really good. What's your program like and did you change anything?
 
J

J Tourettes

Banned
Just had my first work out after being on holiday for a week at a 5 star all inclusive hotel in Turkey, boy did I put the food away there, put on almost 6lbs trying to make sure I got my money's worth
KuGsj.gif
I couldn't use their gym as I only had flip flops and barefoot wasn't allowed.
 
C

Cheeto

Member
Got my first friendly amateur strongman competition coming up next week, so I decided to get in one last serious barbell workout today before it. I'm planning on shifting gears back to serious barbell work once this is done then back to strongman stuff in the spring. Scraped up my shins till they bled on dead-lift and that was a feeling I missed.
 
A

Aurora

Member
J Tourettes said:
Just had my first work out after being on holiday for a week at a 5 star all inclusive hotel in Turkey, boy did I put the food away there, put on almost 6lbs trying to make sure I got my money's worth
KuGsj.gif
I couldn't use their gym as I only had flip flops and barefoot wasn't allowed.
Click to expand...
Luckily I speak Turkish so they let me go in barefoot lol

Also, did you really put on 6lbs (2.7kg) in a week? That's some pretty insane gains...
 
J

J Tourettes

Banned
Aurora said:
Luckily I speak Turkish so they let me go in barefoot lol

Also, did you really put on 6lbs (2.7kg) in a week? That's some pretty insane gains...
Click to expand...

Not good weight, I can assure you. I don't think I've ever eaten so much food in my life. Breakfast would be a couple of fried eggs with sausages and some cold meats followed by pancakes and waffles. Lunch would be a variety of grilled meats (kofte, meatballs, chicken, lamb) with rice followed by a slice of cake and various mini desserts followed by some watermelon and baklava. Dinner was pretty similar to lunch but with a wider selection of meats and more desserts.

I also drank a lot of beer. I figured that would probably be the one and only time I'd be going so I might as well make the most of it. It was a great hotel, my family are planning on going back there next year but I can't justify the money for a one week holiday. I could get three weeks somewhere else for the same price, plus I get bored with poolside/beach holidays.

The gym looked ok as well, had a reasonable selection of free weights but no squat rack, had a smith machine instead.
 
J

J Tourettes

Banned
cuevas said:
I've put on 8 lbs over a weekend.
Click to expand...

When I used to do a lot of running during the week, I could do similar after having a heavy weekend. I was surprised I only gained just under 6lbs when I got on the scales after my holiday.
 
D

deadbeef

Member
Cheeto said:
Got my first friendly amateur strongman competition coming up next week, so I decided to get in one last serious barbell workout today before it. I'm planning on shifting gears back to serious barbell work once this is done then back to strongman stuff in the spring. Scraped up my shins till they bled on dead-lift and that was a feeling I missed.
Click to expand...
Cool, what events are you doing?
 
B

balddemon

Banned
Today I found a 5lb tub of Gaspari Nutrition Myofusion Protein in the trash at work, so I looked it up. 5lbs for just about the same price as what I pay for my 3lb tub from GNC. The GN has more protein per scoop, and is a lot more for cheaper. one of the few complaints I've seen is that there aren't any BCAAs, but does that matter a whole lot? Also, what are your experiences with this stuff?
 
B

balddemon

Banned
Jason's Ultimatum said:
I bought that six star whey protein tub at Walmart and honestly it tastes pretty freaking good.
Click to expand...

Most whey proteins are the same, right? (nutrition-wise, I mean)

cuevas said:
:|
Click to expand...

Haha, it was empty and in one of the little trash cans so I couldn't squash the paper towels down :p
 
B

balddemon

Banned
mmmmmmmm I haven't had ice cream in ages

EDIT: in other news, today I increased my max on bench to 200. This is up from 175 on August 14th ish. Also, I did some heavy chest lifting yesterday. I'm gonna max again in a few days, after I'm fully recovered.
 
S

sebajuNujabes

Member
Hey Gaf, know of anything that helps with joint and tendon strength and recovery? Been at this gymnastics workout for a while and I just want to make sure they're recovering alright. My knees and ankles especially take a pounding when I'm doing the couch to 5k runs on my off days.
 
B

Bealost

Member
Jason's Ultimatum said:
I bought that six star whey protein tub at Walmart and honestly it tastes pretty freaking good.
Click to expand...


If you open it, and smell it, it smells exactly like vanilla frosted cupcakes. (assuming you bought vanilla)

ON a sidenote, does Gaf have a fitocracy group yet?
 
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