Brolic Gaoler
formerly Alienshogun
Feels good to be back in south Carolina. Can't wait to hit up the golds in folly beach. So many hotties up in there. But now, time for a run in this humidity, blech.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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cluxdeluxe
Banned
Might as well just do handstand pushups.
fredrancour
Member
that's like saying "why bother squatting light weights? Might as well do 2-plate or more." Not everyone has the strength to do a handstand pushup; I'd figure it's a small minority.
Not only that but there's also balanced involved with handstand pushups. Pikes are great when there's nothing to lean up against... like in the middle of a parking lot on a hot summer day.... and then you can yell "GET SOME!" at the people walking by.
Brolic Gaoler
formerly Alienshogun
Good shit man!
Made you do a 1k warmup swim before the real swim huh?
Seriously though, great job man!
I'm guessing he meant to write 20k biking but I'm not sure..
Escape Goat
Member
Grats. I feel exhausted from simply reading about it.
For those of you finding it hard to eat enough, here's Michael Phelps daily 10-12000 calorie diet the last few years:
From BBC:
For breakfast: three fried egg sandwiches, with cheese, tomatoes, lettuce, fried onions and mayonnaise, followed by three chocolate-chip pancakes; a five-egg omelette; three sugar-coated slices of French toast and a bowl of grits (a maize-based porridge), washed down with two cups of coffee.
For lunch: half a kilogram (one pound) of enriched pasta; two large ham and cheese sandwiches on white bread smothered with mayonnaise, washed down by energy drinks.
For dinner: Another half-kilogram of pasta, perhaps with a carbonara sauce, followed by a large pizza and more energy drinks.
From BBC:
For breakfast: three fried egg sandwiches, with cheese, tomatoes, lettuce, fried onions and mayonnaise, followed by three chocolate-chip pancakes; a five-egg omelette; three sugar-coated slices of French toast and a bowl of grits (a maize-based porridge), washed down with two cups of coffee.
For lunch: half a kilogram (one pound) of enriched pasta; two large ham and cheese sandwiches on white bread smothered with mayonnaise, washed down by energy drinks.
For dinner: Another half-kilogram of pasta, perhaps with a carbonara sauce, followed by a large pizza and more energy drinks.
Christ almighty. So he basically doesn't even need to diet.
I wonder how he even got time to train. Eating that much would take up my whole day.
Theres no way the guy burns even atleast 8,000 calories a day... is there?! hes eating so much thats going to take a lot time, then factor in the time he needs to digest it, then add sleep and shit he does when not training. I don't see how he could burn so many calories in one day ?!!
The article says that he burns 1000 calories an hour while training, and that his metabolism is so high that he burns more calories resting than a normal person does walking. I don't know how many hours these guys train every day, but at least 6 hours seems reasonable.
Thanks! It was awesome and the competition was amazing. The people in the best shape were all over 40 which is really inspiring. My friend, who is 41, did it in less than 1 hour!
My gf is almost ready for intermediate programming but not sure which program for her to do. We were thinking of Texas Method or Madcow 5x5?
Any of gaf done them?
She is still interested in strength but also wanting to do boxing and possibly another sport when I go back to college. Would Texas Method be too much volume to recover (5 sets across) rather than Madcows ramped up sets?
Any of gaf done them?
She is still interested in strength but also wanting to do boxing and possibly another sport when I go back to college. Would Texas Method be too much volume to recover (5 sets across) rather than Madcows ramped up sets?
yankeeforever2
Member
truthfully, getting rejected by a girl below my league. I have been on a 6 month tear at the gym since than and no girls, they get in the way of gym time.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Isn't that the old "interview" that Phelps completely denied? Even recently during these Olympics if I recall correctly. He laughed at the idea of eating that much daily.
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A More Normal Bird
Unconfirmed Member
That depends entirely on what equipment you DO have access to... If your current gym doesn't have any stands or benches or free weights at all I'd strongly recommend you change it. Why is that not an option?
I'm sorry, I should have said my gym doesn't have a squat rack. I can do all the other exercises just not the squat which is I think the most important one.
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A More Normal Bird
Unconfirmed Member
So no rack/stands/power cage? I'd recommend getting out of there as soon as possible, but for the time being you can use deadlifts, hack squats or front squats (depending on equipment) and goblet squats for comprehensive lower body training. Obviously you cannot program this routine like you would with back squats 3x a week, but it's infinitely preferable to relying on machines or not training at all.
I'd recommend keeping the same basic structure as the 3x5 program, doing light goblet squats on the deadlift days and pairing posterior and anterior lower body exercises on the other days. Hack squat/Glute bridge, Front squat/Glute Ham Raise, Zercher squat/Romanian Deadlift etc... any combination will do. Do some reading/youtube videos and see what looks possible with what you've got and what looks appealing to you and go for it. You won't increase the weight as easily as you would with regular back squats, but as long as you make some progress and are adding 5-10 lbs each deadlift session you should be good.
I'd recommend keeping the same basic structure as the 3x5 program, doing light goblet squats on the deadlift days and pairing posterior and anterior lower body exercises on the other days. Hack squat/Glute bridge, Front squat/Glute Ham Raise, Zercher squat/Romanian Deadlift etc... any combination will do. Do some reading/youtube videos and see what looks possible with what you've got and what looks appealing to you and go for it. You won't increase the weight as easily as you would with regular back squats, but as long as you make some progress and are adding 5-10 lbs each deadlift session you should be good.
The Texas Method is a program that specializes in strength and leaves little space for anything else. I would try something like 5/3/1 since the volume day of TM demands a lot of recovery.
I would go with another gym since a facility with no squat racks and/or barbell is going to be a ripoff and is not a real gym.
C'mon, guys. This give us no real clue what your programming is like. It doesn't include exercises used, reps and set schemes, or anything else useful other than what you could maybe be doing that day.
That post was in response to a question on whether I was getting enough rest between workouts.
He's still correct in that we can't know if you're getting enough rest without more specifics on what you're doing.
Couple of incredible articles that detail how to maximize the efficiency of common exercises (such as lateral raises, face pulls, etc) along with rep ranges that maximize hypertrophy for specific muscles.
http://www.simplyshredded.com/muscl...riceps-and-shoulders-by-menno-henselmans.html
http://www.simplyshredded.com/muscl...biceps-back-and-legs-by-menno-henselmans.html
http://www.simplyshredded.com/muscl...riceps-and-shoulders-by-menno-henselmans.html
http://www.simplyshredded.com/muscl...biceps-back-and-legs-by-menno-henselmans.html
Hello Fitness-GAF! So I've finally gotten fed up with being a lazy fat bastard and actually taken some initiative and gotten a gym card. Ive tried jogging and running in the past but frankly I've gotten a bit too big for my weak legs and could risk injuring my knees if continue at this point, so instead I've decided to give swimming a try!
So I was at the pool in my local gym for the first time today and swum for an hour in a 25 metre lane. My plan is to do this twice a day every weekday (once 6.30 AM and then again 21.30 PM). Is this dumb? Too much or too little? Definitely felt an hour in my body so I thought it could be a good idea to split 2 hours into two 1 hour sessions. It would also help ensure that I get up in the morning and get some fresh air + excersise before I go to bed. But I guess the real question I should be asking is if this is a good idea at all, is swimming at a novice level worth it for someone like me or would it be better to spend my time in the gym instead if I want to lose weight? I'm doing this on my own so I have no one to help me with the more advanced stuff found in a gym (and make sure I do it right) which makes me a tad hesitant to that idea
Swimming simply seemed like an easier task for a noob like me
So I was at the pool in my local gym for the first time today and swum for an hour in a 25 metre lane. My plan is to do this twice a day every weekday (once 6.30 AM and then again 21.30 PM). Is this dumb? Too much or too little? Definitely felt an hour in my body so I thought it could be a good idea to split 2 hours into two 1 hour sessions. It would also help ensure that I get up in the morning and get some fresh air + excersise before I go to bed. But I guess the real question I should be asking is if this is a good idea at all, is swimming at a novice level worth it for someone like me or would it be better to spend my time in the gym instead if I want to lose weight? I'm doing this on my own so I have no one to help me with the more advanced stuff found in a gym (and make sure I do it right) which makes me a tad hesitant to that idea
Swimming simply seemed like an easier task for a noob like me I think you might be overtraining in the beginning. Go walk for 30 minutes in the morning and do your swimming at evening. During 1h you should swim more than 1km if you don't take many breaks.
If you won't feel tired by the end of 1st month you can add something else there (or replace walking with split jogging/walking).
The thing I try to say it's better to start to low and build up your routine, than to start to heavy and scale back.
Yeah, once a day might not be such a bad idea for now. I timed my runs and did the 25 metres in about 1 min barely took any pauses so I guess I should have done between 1-1,5 km in that hour if my math is right (more likely closer to a kilometre though). Hopefully I'll get faster with time since I was by far the slowest swimmer in the pool
I'll also consider this post as some sort of approval of going with swimming since you're not scolding me at least I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Just a reminder to get at least 8 hours of sleep on every day if you can (if not, the workout days). The difference in recovery is really huge when I compare it to an earlier day this week I woke up after about 6 hours of sleep.
That would be impossible for me, because every workout is radically different. I'm familiar with 7-12 exercises for each body part and mix them all up and do varying degrees of difficulty with each. With as little rest as possible in between sets/exercises. Sometimes I'll even break it up and do 20 minutes with weights, go do my 60 minutes of cardio and then come back and finish up with 20 more of weights.
It's just all by feel. It keeps it fresh and exciting and I don't burn out. That's my biggest fear and what kept my out of a gym for over 10 years.
There's some great stuff in there. Thanks for sharing.
Ate like a jerk all weekend, but had a great workout this morning. Not sure if it was from re-carbing up or whatever.
Anyway, I took the training wheels off of my weight assisted pull-ups and decided to do them with no assistance at full extension (starting at the bottom). Was very excited to see I could do 4 full (with chin above bar and fully extending to the bottom) wide grip pullups (then another set of 3 and another set of 2).
Did some chin ups as well fully...very exciting for me.
6'2 190...
Can definitely feel it in my back.
Anyway, I took the training wheels off of my weight assisted pull-ups and decided to do them with no assistance at full extension (starting at the bottom). Was very excited to see I could do 4 full (with chin above bar and fully extending to the bottom) wide grip pullups (then another set of 3 and another set of 2).
Did some chin ups as well fully...very exciting for me.
6'2 190...
Can definitely feel it in my back.
Well, it's also what's going to stop you from seeing measurable progress.
Just started adding in chins and pullups too. I can really feel it in my abs and upper back.
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On my running days I've been doing some vanity exercises. All bicep and tricep stuff. Engagement pictures are probably going to be the first week of October and I want my arms to look as nice as possible for them.
I only got 2 hours last night
. Im tired as hell but will muster up the energy.That's okay. I left agonizing and worrying about 'bigger, stronger, faster' in my twenties. I just want a body that looks better than my peers (I'm a few years shy of 40 now).
FallingEdge
Member
As far as a typical 4 day split, your routine looks fine.
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Long, solid, relaxing weekend. On the quest to get bigger, one must eat and of course, I enjoy my eating. Still hate the bloated feeling that I get though. Doesn't matter as food is so good! Friend had a bbq and there is so much pulled pork that I got to take home an entire container. I'm talking one of the big tubs too. And now that the gf lives with me, I come home and there is a meal ready. It is fantastic haha.
I don't want to fall back into too many bad habits. Still don't want any soda or juices and trying to eat as little wheat as possible. But everything else is fair game.
lastflowers
Banned
Is it bad then that I get between 5 and 5.5 hours of sleep on weeknights?
Yes.
I make pulled pork often on my smoker...left overs are awesome.
Pulled pork can be used in so much stuff...
With rice
In an ommelette
In tacos/burritos, etc
By itself
Regardless, just doing "whatever" in the gym isn't going to get you very far. Spinning your wheels and all that.
I guess I just don't see the logic of going to the gym with no real plan for progress.
Heh. Okay dude.
FallingEdge
Member
For real. Was telling her that too. It seriously was the exact same list.
CAN'T WAIT. TIME TO GET BIG AND STRONG.
LIGHTWEIGHT BABYYYYYYYYYYYYYYYYYYYYYYYYYY!
He has a point though. You're going to start getting diminishing returns if you're not following some sort of progression. That's why you see most people with notebooks logging everything they do.
I've been doing it in my head but even that is a cop out. I should start logging my progression as well. Goals never hurt. They're vital to success.
At the very least on any given day I know exactly what lifts and exercises I want to do, and if someone is in my way I skip that and come back to it or ask if I can work in or whatever.
I see a guy walking around the gym sort of aimless and just picking whatever looks good to him and he doesn't look any different than he did 4 months ago.
Every gym has those older fellas who come in constantly and do "whatever" and never see a lick of progress. If it's working for you, fantastic, but you're selling yourself short without having even a simple plan for progression.
You get used to it! I ran a 31min 5K yesterday after the swim and bike of the triathlon and it wasn't too bad. The winning times were insane though. 20 minutes for the 5K!
Pretty awesome considering it was at the tail end of a triathlon.
I did a 5k a few years ago and it look me like 35 min (I suck), and the winner did it in 17 and change. lol
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