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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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C

CrankyJay

Banned
Petrie said:
Fitocracy here. Feeds that delicious MMO style addiction but in a positive manner.
Click to expand...

Just tried this...the iPhone app is easier than the website for me.

511 points for this morning's workout.

Pull-Up:
4 reps (+45 pts)
3 reps (+36 pts)
2 reps (+26 pts)

Chin-Up:
5 reps (+32 pts)
3 reps (+16 pts)

Seated Cable Row:
100 lb x 8 reps (+31 pts)
120 lb x 5 reps (+32 pts)
140 lb x 5 reps (+36 pts)

Weighted Crunch:
30 lb x 15 reps (+23 pts)
30 lb x 12 reps (+15 pts)
30 lb x 10 reps (+10 pts)

Lat Pulldown:
100 lb x 8 reps (+22 pts)
120 lb x 5 reps (+22 pts)
120 lb x 5 reps (+22 pts)

Weighted Hyperextension:
45 lb x 12 reps (+10 pts)
45 lb x 10 reps (+10 pts)
45 lb x 10 reps (+10 pts)

Elliptical Trainer:
0:15:00 || Moderate (+113 pts)

edit: Did my leg/shoulder routine from Friday and that was 742...makes sense though as Fridays are always my hardest workout.
 
I

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
TheDarkStark said:
I use a good old-fashioned pen and paper fitness journal.

works for me.
Click to expand...

I always did too but it's so cumbersome taking it around with you. I found an app called epic workout that I'm sure does a million things but I just use it to add an exercise, put in the reps/sets, and save. Convenient because I always have my iPhone with me for music.
 
K

Keen

Aliens ate my babysitter
CrankyJay said:
Just tried this...the iPhone app is easier than the website for me.

511 points for this morning's workout.

Pull-Up:
4 reps (+45 pts)
3 reps (+36 pts)
2 reps (+26 pts)

Chin-Up:
5 reps (+32 pts)
3 reps (+16 pts)

Seated Cable Row:
100 lb x 8 reps (+31 pts)
120 lb x 5 reps (+32 pts)
140 lb x 5 reps (+36 pts)

Weighted Crunch:
30 lb x 15 reps (+23 pts)
30 lb x 12 reps (+15 pts)
30 lb x 10 reps (+10 pts)

Lat Pulldown:
100 lb x 8 reps (+22 pts)
120 lb x 5 reps (+22 pts)
120 lb x 5 reps (+22 pts)

Weighted Hyperextension:
45 lb x 12 reps (+10 pts)
45 lb x 10 reps (+10 pts)
45 lb x 10 reps (+10 pts)

Elliptical Trainer:
0:15:00 || Moderate (+113 pts)

edit: Did my leg/shoulder routine from Friday and that was 742...makes sense though as Fridays are always my hardest workout.
Click to expand...


Decided to start trying fitocracy as well. 839 points for today's workout, and 1385 points when I include walking to and from work. Used Fleetly before, but that thing seems mostly geared towards runners, since I hardly got any points for workouts the gym.


edit: workout

Workout Summary

Barbell Squat +505 pts
90 kg x 5 reps (+101 pts)
90 kg x 5 reps (+101 pts)
90 kg x 5 reps (+101 pts)
90 kg x 5 reps (+101 pts)
90 kg x 5 reps (+101 pts)


EZ-Bar Curl +54 pts
40 kg x 5 reps (+18 pts)
40 kg x 5 reps (+18 pts)
40 kg x 5 reps (+18 pts)


Decline Close-Grip Bench To Skull Crusher +33 pts
30 kg x 6 reps (+11 pts)
30 kg x 6 reps (+11 pts)
30 kg x 6 reps (+11 pts)


Dumbbell Bicep Curl +93 pts
18 kg x 12 reps (+31 pts)
18 kg x 12 reps (+31 pts)
18 kg x 12 reps (+31 pts)


Dips - Triceps Version +154 pts
12 reps (+79 pts)
7 reps (+41 pts)
6 reps (+34 pts)



Walking +546 pts
 
P

Petrie

Banned
CrankyJay said:
Kind of clever as this seems like it would push me to want to get higher and higher scores on workouts.
Click to expand...

It'll does. It's crazy.

And then you'll see Shogun's workouts, and feel like you can never, ever, ever catch up.

ToxicAdam said:
The reward system isn't innately tied to our instincts? lol
Click to expand...

Would you say it's in instinct to do heroin? It has a similar effect on the pleasure centers and pushes people farther and farther.

I'm not arguing with the effect, just the very definition of "instinct".
 
T

ToxicAdam

Member
Petrie said:
Would you say it's in instinct to do heroin? It has a similar effect on the pleasure centers and pushes people farther and farther.
Click to expand...

Hyperbole. There is very few things that are comparable to heroin. It's like comparing a faucet trickle to a fire hose.

Regardless, my point was that if someone does something (and is passionate about it) they want to do better at it. No matter what the activity may be. That's not the exception, that's the norm. The exception is the person who wants to excel at it and be better than everyone else.

edit: Ill spin this off into another thread. I hate when I dominate a thread with my nonsense.
 
I

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Tashi said:
Hahaha I know. I felt pretty full afterwards and even had to take a code red shit. I've had less than 1000 calories to eat so far and have about 2000 to go. Don't know how I'm going to make up all this food lol
Click to expand...

Yeah I try to get in as much as I can in the morning to make the day easier. To be honest though a good 1-1500 of my daily calories comes from shakes/myoplex. Was a good article I read somewhere that said the easiest way to hit your energy needs for the day is put a cup of berries and some natural peanut butter in your protein (milk) shakes to push them up to the 4-500 range. Works well.
 
T

Tashi

343i Lead Esports Producer
worldrevolution said:
Yeah I try to get in as much as I can in the morning to make the day easier. To be honest though a good 1-1500 of my daily calories comes from shakes/myoplex. Was a good article I read somewhere that said the easiest way to hit your energy needs for the day is put a cup of berries and some natural peanut butter in your protein (milk) shakes to push them up to the 4-500 range. Works well.
Click to expand...

How many shakes do you have a day? Are those the meal replacement shakes?

My protein should be coming in tomorrow or wednesday so that will definitely help me get my protein in without eating 25lbs of chicken lol
 
D

despire

Member
My right hip flexor has been acting up a bit. I noticed it first last week when I was adjusting my lifting belt by doing bodyweight squats and it hurt quite a bit when coming up from the bottom. Anyways did my squats then since somehow I didn't feel it with the barbell. Then it was ok for a few days but now it's been hurting a bit again. It's not constant pain. Just something when I move my leg to the side for example.

I guess I should stretch and foam roll it? Should I squat?
 
D

Dr. Feel Good

Banned
How do people feel about Yoga? My gym just recently opened up their membership to a nearby Yoga place for unlimited visits. Don't know anything about yoga though and wouldn't even know what classes
Would be worth taking.
 
L

lbcyalater

Member
What kind of weight lifting exercises could you guys recommend for my girlfriend? I'm kinda clueless on what women should be doing in that department
 
D

despire

Member
lbcyalater said:
What kind of weight lifting exercises could you guys recommend for my girlfriend? I'm kinda clueless on what women should be doing in that department
Click to expand...

Same as men.


So heavy full body compound stuff: squats, deadlifts, bench press, press etc. Women have much weaker hormonal response to any weight training than men so it's especially critical that they train with heavy full body movements.
 
S

SeanR1221

Member
Thanks for the sleep article. Getting enough sleep starting tonight.

I love fitocracy. If you're not on it, get on it. I'm SeanR1221.

Yup, a woman can easily do all the same stuff. My fiancé is annoyed she stopped making progress, but then I remind her she's 110 pounds and only eats like 1100 calories a day.
 
A

andycapps

Member
I would use Fitocracy but I'm on Android until the new iPhone comes out next month. Although it looks like I may be able to access a mobile version until then in my browser. So I may be switching.

Edit: Went ahead and signed up, username is andycapps.
 
P

Petrie

Banned
andycapps said:
I would use Fitocracy but I'm on Android until the new iPhone comes out next month. Although it looks like I may be able to access a mobile version until then in my browser. So I may be switching.

Edit: Went ahead and signed up, username is andycapps.
Click to expand...


The mobile website works ok, I'm on Android as well, but it can be a pain on occasion.


So I tried one of these Quest bars SeanR is always talking about, and I must admit, shockinly good with a very nice nutritional profile. Won't be a daily thing for me, but in a pinch, a good snack. Something handy to keep with me on the trails for sure while I'm at camp.
 
A

andycapps

Member
Petrie said:
The mobile website works ok, I'm on Android as well, but it can be a pain on occasion.


So I tried one of these Quest bars SeanR is always talking about, and I must admit, shockinly good with a very nice nutritional profile. Won't be a daily thing for me, but in a pinch, a good snack. Something handy to keep with me on the trails for sure while I'm at camp.
Click to expand...

Yeah I'm on there, getting caught up on logging my workouts from last week. I didn't track the first week unfortunately. Got 802 points for last Tuesday's workout. I like the points thing.
 
K

Khalifa Jayy

Banned
Reposting from last page:

Do you guys feel that adding two/three reps per set on a certain exercise the next week is a good interim between sessions where you are adding weight? For example: I did 60x10 on my dumbbell bench 4x two weeks ago. Last week I did 60x12x4. This week I'm planning on 65x10x4. Does that sound logical?
 
B

blackflag

Member
I was in the top 10 until I just stopped logging one day. I still log using my iPhone notes but that is it.

Went to see Orthopaedic surgeon today.

He thinks I tore my meniscus so I have to get an MRI tomorrow. He said it is also obvious that I have Patellofemoral chondral pathology....something like that. Something about it being an imbalance between my quads and hamstrings that causes my knee cap to grind and pop. Stretching and physical therapy fixes that though. Hoping that's all it is.

Still gonna squat tonight lol
 
S

seattle6418

Member
Stealth edit: Maybe this is needed for what i´m asking, so:

Age: 29
Height: 6´0
Weight: 185
Goal: reduce body fat, build muscles on upperbody
Current Training Schedule: (will post this one later, doubt now is related to supplements)
Current Training Equipment Available: All needed, signed to a gym that has literally everything

Comments:

Alright, i´ve read the two links regarding supplements, but i would like to have an opinion from the GAF experts on what i´m taking:

Lipo 6 Black (2 in the morning, 2 in the afternoon)

BCAA (3 caps before workout)

Whey Protein (1 cup of 12 oz after workout)

Is it ok? Good, bad or redundant? The doctor in the gym didn´t knew much about this, he just gave me some generic opinion. The pharmacist in the place i work said he had great results with Lipo 6, which was a good confirmation that i needed from a person i trust. But i still don´t know if he had placebo effect or not. I´ve taken for a month and have not had any visual difference in reducing fat, as far as i can tell. (my diet sucks and i need to adapt that some more).

Thoughts?
 
S

SeanR1221

Member
Petrie said:
The mobile website works ok, I'm on Android as well, but it can be a pain on occasion.


So I tried one of these Quest bars SeanR is always talking about, and I must admit, shockinly good with a very nice nutritional profile. Won't be a daily thing for me, but in a pinch, a good snack. Something handy to keep with me on the trails for sure while I'm at camp.
Click to expand...

Glad you liked it! Which flavor did you try?

They're pretty much just whey and almonds which is nice.
 
B

blackflag

Member
Petrie said:
The mobile website works ok, I'm on Android as well, but it can be a pain on occasion.


So I tried one of these Quest bars SeanR is always talking about, and I must admit, shockinly good with a very nice nutritional profile. Won't be a daily thing for me, but in a pinch, a good snack. Something handy to keep with me on the trails for sure while I'm at camp.
Click to expand...

Yeah I was telling you about these too. Most of them go from good to amazingly good if you heat them in the microwave for like 12 seconds.

Especially the chocolate brownie. That flavor is kind of hard cold but turns into a delicious hot brownie if nuked for a few seconds.

I have one every few days, just whenever I need some extra protein I didn't get in meals or if I feel I need some extra fiber.

I have 4 boxes of them but I eat like 2 a week so they last forever.
 
I

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Tashi said:
How many shakes do you have a day? Are those the meal replacement shakes?

My protein should be coming in tomorrow or wednesday so that will definitely help me get my protein in without eating 25lbs of chicken lol
Click to expand...

I have 3 shakes a day, one in the morning with my breakfast (which is a lot like your's) that's protein, fat free milk, and mixed berries/peanut butter, one after my workout which is just milk, creatine, and myoplex powder (the old school 42g protein and meal replacement powders, not the already made drinks/shakes), and another before bed of the exact same one in the morning. So like I said, at least 1/3 but closer to half of my caloric intake a day is just easy to make shakes.
 
B

Brolic Gaoler

formerly Alienshogun
Strength is definitely coming back. Finished military press with 225x2 and 235x1 pretty easily. Along with a truckload of other stuff.

Also, man I love this gym. Being near a beach = hotties everywhere.
 
B

blackflag

Member
seattle6418 said:
Stealth edit: Maybe this is needed for what i´m asking, so:

Age: 29
Height: 6´0
Weight: 185
Goal: reduce body fat, build muscles on upperbody
Current Training Schedule: (will post this one later, doubt now is related to supplements)
Current Training Equipment Available: All needed, signed to a gym that has literally everything

Comments:

Alright, i´ve read the two links regarding supplements, but i would like to have an opinion from the GAF experts on what i´m taking:

Lipo 6 Black (2 in the morning, 2 in the afternoon)

BCAA (3 caps before workout)

Whey Protein (1 cup of 12 oz after workout)

Is it ok? Good, bad or redundant? The doctor in the gym didn´t knew much about this, he just gave me some generic opinion. The pharmacist in the place i work said he had great results with Lipo 6, which was a good confirmation that i needed from a person i trust. But i still don´t know if he had placebo effect or not. I´ve taken for a month and have not had any visual difference in reducing fat, as far as i can tell. (my diet sucks and i need to adapt that some more).

Thoughts?
Click to expand...

Are you training fasted? If not, you don't need the BCAA. It would just be a waste.

Can't provide much info on the Lipo 6 Black. I see that it has yohimbine in it but it doesn't even state how much. Can't be enough to provide any effect and if you aren't working out fasted, yohimbine doesn't do anything. I'd just switch to EC or even forget about a fat burner. They don't help much anyway, except EC.
 
R

Rice-Eater

Member
Well I just worked out at the gym today for the first time in ages. I really hope I don't wake up tomorrow unable to scratch my back because I've been that way before. I did all my stretches and didn't overexert myself too much so hopefully I'll be OK. But I felt really good about it, hopefully this will be the start of something for me.
 
R

rando14

Member
Alienshogun said:
Strength is definitely coming back. Finished military press with 225x2 and 235x1 pretty easily. Along with a truckload of other stuff.

Also, man I love this gym. Being near a beach = hotties everywhere.
Click to expand...

Keep the looks subtle, my friend, can't have the spouse pissed off while on vacation :p
 
S

SeanR1221

Member
So my friend who deads 500 was at te gym today. After I finished 1x5 at 265 on deads he pushed me just to try 300. I did it. Just one rep though. So damn proud of myself. Only 6 months ago I could barely do 135.
 
I

I'm an expert

Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
Dr. Feel Good said:
How do people feel about Yoga? My gym just recently opened up their membership to a nearby Yoga place for unlimited visits. Don't know anything about yoga though and wouldn't even know what classes
Would be worth taking.
Click to expand...

Yoga is fantastic. I've done lots of types but Vinyasa/hot yoga is my favorite by far. Excellent for flexibility, endurance, balance, and (in the case of hot) a great way to detox. I only go once a week now that I'm lifting again, but if you have access to it give it a shot and see how you like it. If anything, once you learn the poses it's very easy to roll your mat out at home and do yoga by yourself. I don't think there's much of a yoga following here though, maybe in the weight loss thread?
 
T

Tashi

343i Lead Esports Producer
worldrevolution said:
I have 3 shakes a day, one in the morning with my breakfast (which is a lot like your's) that's protein, fat free milk, and mixed berries/peanut butter, one after my workout which is just milk, creatine, and myoplex powder (the old school 42g protein and meal replacement powders, not the already made drinks/shakes), and another before bed of the exact same one in the morning. So like I said, at least 1/3 but closer to half of my caloric intake a day is just easy to make shakes.
Click to expand...

Damn 3 is a lot no?

My plan is to take 1 protein shake a day and get the rest of my calories and stuff from actual food. I have no problem making chicken sandwiches on toasted wheat bread with some cheese and eating that every single day. So damn good.

Just had a delicious meal which I think will serve as my pre-work out meal. Had a chicken with cheddar cheese wrap. 9.5oz of chicken (supposed to measure precooked right?). So damn good. Probably going to have some more chicken afterwards.

So far I've had 1921 calories today.

81g fat
163g carbs
130g protein.

This is where the protein shakes will come in handy lol. I've burned 2400 calories so far today and I haven't worked out yet. Expecting it to be around 2900 for the whole day. A little lower than usual but that's because I slept like 9 hours lol

Anyone have any good methods of cooking chicken on top of a pan? I have PAM spray but I don't know, is that the best route?
 
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