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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
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ldcommando
Banned
1500 calories on breakfast. Off to a great start on my cheat day.
Brolic Gaoler
formerly Alienshogun
My other friend (who's also on fitocracy) said he noticed I don't really do exercises for the back.
I explained to him what a pendlay row is, how deadlifts work, how even a squat can hit the lower back, etc.
Brolic Gaoler
formerly Alienshogun
I wouldn't count squat/deadlift as "back" exercises personally (since they focus more on leg, although there is a back component). You're doing more than just pendlay row for back, right?
In this regard the beginner workout routine is a big light on back. It has chins one day and bent rows another, but that's about it if we don't count deads.
Brolic Gaoler
formerly Alienshogun
Chins/pullups is what I was looking for. I wasn't sure what routine he was doing.
Also good mornings, seated rows and chin ups. Still working on getting more pull ups in.
I always focus on my 5 compound lifts first though. If theres something else I should be doing, I'm definitely open to suggestions.
Brolic Gaoler
formerly Alienshogun
Nah, that looks fine.
RumblingRosco
Member
I recently found this recipe for homemade cereal that is actually relatively low carb and fairly healthy, using only hemp seeds, flax seeds, cinnamon, coconut oil, and a splash of apple juice. Tried it myself and it is peeeerfect. It's fairly "plain" but has just a bit of a nutty/cinnamony taste that I thoroughly enjoy with whole milk.
Just thought I'd post it for those of you low-carbing it but wanting some sort of cereal-like food. I'm not really on any sort of a low-carb diet, but I really enjoy cereal and fucking haaaate 99% of cereals in the stores due to all the shit added in, so making my own has been the new route of satisfaction for me. I'm going to try some alternatives to this recipe to make it a bit chocolatey by adding some cocoa powder, but we'll see how that turns out.
Just thought I'd post it for those of you low-carbing it but wanting some sort of cereal-like food. I'm not really on any sort of a low-carb diet, but I really enjoy cereal and fucking haaaate 99% of cereals in the stores due to all the shit added in, so making my own has been the new route of satisfaction for me. I'm going to try some alternatives to this recipe to make it a bit chocolatey by adding some cocoa powder, but we'll see how that turns out.
MrToughPants
Brian Burke punched my mom
Yes.
Five slices of pizza and 1L of milk for my breakfast.
Skipped squats all week with this terrible heat, probably FS, RDL, CGBP, LTE tonight. /lazy
RumblingRosco
Member
Yes.
What am I looking at here.
As someone said above, calipers would be your best bet. It's also worth buying a myotape or other tape measure to take weekly measurements. The rippedbody.jp guy wrote about how to track progress here - http://rippedbody.jp/2012/06/25/diet-progress-tracking/
Another option is to also post your pictures in the body fat friday threads on reddit.com/r/fitness. People look at your pics and guesstimate what your body fat is. It's not perfect but it's an easy to get an approximate body fat figure.
Brolic Gaoler
formerly Alienshogun
They are good for the lower back, but it's not where you should feel the lift the most, if it is your form is off. It's a hip hinge movement and you should feel it in your hams and glutes the most (that's not to say you won't feel it in your lower back at all, you will. You will also feel it in your lats/traps).
For lower back do good mornings, hyperextensions, RDLs and a plethroa of other stuff.
I always feel it a bit more in my lower back, but I think that's because I'm still continuing to work on some muscle imbalances. A lifetime of being most comfortable sitting in a squatted position among other things has lead to my glutes being large, while my lower back didn't keep pace. I've had my form checked out and I'm solid there, so it's the only explanation I have.
Brolic Gaoler
formerly Alienshogun
That's a possibility, if your lower back is weak I could see "feeling it more" in that area. But people need to know that the lower back is not the main area it's hitting, you're not going to be picking up 500lbs with your lower back.
For me I don't feel lower back much at all in the deadlift, it's not till I switch to GMs or some other lower back exercise that I really feel that area.
The Mana Legend
Banned
So guys, I need some advice.
I want to try out those Vibram shoes. But the problem is, there are a thousand different kinds of these things, but I can only afford one pair at the moment.
I do a lot of running and hiking and occasionally swimming (during the hike). What would be the best pair of Vibrams that is a good combination of all of these?
I want to try out those Vibram shoes. But the problem is, there are a thousand different kinds of these things, but I can only afford one pair at the moment.
I do a lot of running and hiking and occasionally swimming (during the hike). What would be the best pair of Vibrams that is a good combination of all of these?
Rice-Eater
Member
Someday when I finish my transformation and have reached adequate satisfaction with my results. You can bet your ass I'm going to do something like this to. 3 meals a day, 1000+ calories each, just like the old days lol(I mean cheating, not that I will go back to doing this regularly).
I have a suggestion: buy a pair of 8$ water shoes at Walmart to learn how to run in minimalist shoes. They're arguably even better (in the short term, they wear out quickly) since there's even less material between your feet and the ground. I was wearing water shoes for a few years, but had to switch to Zems because the open mesh of the water shoes made my feet stink up the gym. I much preferred running in water shoes
Here's a review: http://barefootrunninguniversity.com/2010/03/21/walmart-aqua-socks-do-they-live-up-to-the-hype/
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
So I gave 5/3/1 BBB a shot today on shoulders so I could finally follow the convos here and uh.. yeah.. that there is quite the routine. Felt totally fine after, then I got in my car and put my hand on the wheel at like 11o'clock and finally felt it. Good stuff.
Yeah, BBB doesn't hit you so much AT the gym as it does in the hours and days after.
Lower body BBB is a whole different beast though, my god.
Khalifa Jayy
Banned
I have some RIDICULOUS DOMS in my calves from some class I did on Thursday... shit, I thought my legs were in decent shape!
FallingEdge
Member
Speaking of DOMS, 5/3/1 deadlifts + BBB deadlifts + power cleans = sore as fuck and can't bend down to pick things up lol.
replicashooter
Banned
Does training and not getting DOMS = Crap workout?
Brolic Gaoler
formerly Alienshogun
Cool, thanks for the info!
Age: 22
Height: 167cm (5' 5.8")
Weight: 65kg (143 lbs)
Goal: 55kg (121 lbs) or less + acceptable condition (=no heavy breathing after climbing some stairs)
Current Training Schedule: Once a week:
Comments: I haven't done any sports for years and I smoke, and I really regret this. I've gained some weight for the first time in my life and my condition is terrible. I want to change this. Strength has no priority currently.
What do you think of my weekly routine? By far not enough I guess.. Any estimations how long it would take to lose those 10kg? I eat a lot for dinner, but only a snack in the evening and nothing for breakfast.
Height: 167cm (5' 5.8")
Weight: 65kg (143 lbs)
Goal: 55kg (121 lbs) or less + acceptable condition (=no heavy breathing after climbing some stairs)
Current Training Schedule: Once a week:
- Stretching exercises
- 3km (1.86 miles) on the exercise bike (average speed)
- 25 sit-ups
- 2km (1.24 miles) on the treadmill (8 km/h / 5mph). I always intend to run 3km but at this point I'm usually too exhausted.
- Not always: 20 push-ups. Can't do more.
Comments: I haven't done any sports for years and I smoke, and I really regret this. I've gained some weight for the first time in my life and my condition is terrible. I want to change this. Strength has no priority currently.
What do you think of my weekly routine? By far not enough I guess.. Any estimations how long it would take to lose those 10kg? I eat a lot for dinner, but only a snack in the evening and nothing for breakfast.
god, hyperextensions give me such a burn in my lower back!
Brolic Gaoler
formerly Alienshogun
You're reading too much into "feeling it in your traps/lats." If you're keeping the bar in contact with your shins/legs that's going to work your lats and you're gonna feel it in your traps anyway for lock out. The most you will feel it in your traps/lats is in high rep/volume DLs. That's the only time I really "feel" it in places other than my hams/glutes.
Now when you go really heavy, you feel it everywhere. Hell, I even feel it in my pecs, hahaha (that's just from being tight all over from the pull though).
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I don't think anyone tries to pass deads off as some super lower back exercise.. if anything rack pulls target that better.
editted for clarity
editted for clarity
Anybody take BCAA's? What kind if so? Wondering if I should take some before a workout while I'm on LG if I don't have time to break my fast before. I've seen some suggestions to just drink a protein shake before or drink some coffee for energy. Yesterday I did both, felt pretty good.
Escape Goat
Member
my protein shake has BCAAs in it. Does that count? I dont think I noticed anything different with this new shake though. *shrug*
It's recommended due to certain studies, you can find them on the LG site, to take 10g of BCAA's before fore working out and each hour after wards up until you break your fast.
However, if you're not fasting and eating the proper, hell even the improper, amount of protein you'll have more BCAAs than you need so there's not a real reason to take them. Some people feel a slight boost in energy, but it's nothing you need to drop funds on.
entremet
Member
Did you the cleans before or after the deadlifts?
Sounds like it's something that's really not too necessary, just see how much energy I have during workouts and if I need more, drink a shake or have some coffee before. Thanks!
Teh Hamburglar said:
Mine does too. You can buy a mix of BCAA's alone, or take them in pill form. Doesn't sound like it's super necessary, but I'm sure it'd help in some negligible way.
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
I once heard a bro scientist say this.. true story..
FallingEdge
Member
I did it after. But since I want to put more emphasis on cleans, I might try it before.
entremet
Member
I think Wendler recommends before squats or deadlifts in either day.
RumblingRosco
Member
So all this talk about back exercises, what are some solid ones overall? Chin-ups, pull-ups, bent over rows, maybe even seated cable rows? Reading the OP, that seems to be the jist (though squats / deadlifts are mentioned in there as lower back as well).
I'm an expert
Formerly worldrevolution. The only reason I am nice to anyone else is to avoid being banned.
well this bombed
Danne-Danger
Member
Just discovered rowing for myself, damn, feels great! New favorite hobby.
Domino Theory
Crystal Dynamics
Those are all great, I like One Arm Dumbbell Rows, too.
SerArthurDayne
Member
I love racquetball. But I'm not very good, and I no longer have anybody to play with.
Sad Panda.
I'm starting to see pretty good progress. I was always bad at squats, even years ago when I was in reasonable shape. Today I did 3x5 at 135 and it was easy, so I'm excited that it finally seemed to click, and I can start moving up.
I'm now around 3 weeks in (after three years off) and still going strong. Still on the beginner program. Using an over-the-door pull-up bar a few times daily because my pullups are terrible and my ab work isn't much better. Just to supplement the program.
Also did Yoga and a bit of cardio and armwork last Wednesday, and I might make that a regular part of the program. Kicked my ass pretty hard, and actually bruised one of my knees from pussying out too much during some of the positions.
Sad Panda.
I'm starting to see pretty good progress. I was always bad at squats, even years ago when I was in reasonable shape. Today I did 3x5 at 135 and it was easy, so I'm excited that it finally seemed to click, and I can start moving up.
I'm now around 3 weeks in (after three years off) and still going strong. Still on the beginner program. Using an over-the-door pull-up bar a few times daily because my pullups are terrible and my ab work isn't much better. Just to supplement the program.
Also did Yoga and a bit of cardio and armwork last Wednesday, and I might make that a regular part of the program. Kicked my ass pretty hard, and actually bruised one of my knees from pussying out too much during some of the positions.
FallingEdge
Member
I've been doing face pulls lately and they are amazing.
Yeah I recall him saying that but I just wanted to get deadlifts over with. Since I want to put more effort into cleans, it won't be a bad idea to do them first.
Most people hate machines here, but I love the iso-lateral plate-loaded row and seated cable rows, and the t-bar row, they all murder my back. Lat pulldowns are good too, pretty much the same motion as a chin/pullup.
Brolic Gaoler
formerly Alienshogun
So, I've noticed something this week. The lower part of my right leg is numb, but not my foot. Around the lower shin and to the sides of it. At first I thought I was just deadening the nerve in the shin (like many people do), but it seems to be a bit spread out to be just that.
Anyone experience anything like that? It's not effecting anything negatively, it's just, weird.
Anyone experience anything like that? It's not effecting anything negatively, it's just, weird.
Nerve pinch for sure. I have two neighbors that I talk to on a regular basis. One is a GP Doc and the other is a chiropractor. Whenever something is bothering me, one tells me to rest and stretch more and the other tells me to come into his office. Guess which one is always right?
You are putting 400-500lbs on your spine week in and week out. Stretch, rest, Tylenol, and have a few drinks. What we are attempting is not normal. Our goals are unusal. We must be willing to work beyond where most are not willing to reach.
Brolic Gaoler
formerly Alienshogun
The thing is it's just in the area around my right shin. And it's right where the "line" is from where I always drag the weight. I purposely bang the bar into my shin too to deaden the nerve in my shin. So I was thinking I had finally succeeded (I do it on high rep days). The only reason I'm concerned is because it goes about 3 inches to each side of the shin too and I don't know if that's normal or not.
It might be a pinched nerve, but wouldn't that also cause pain? And why would it only be in that small of a spot and what would be getting pinched down there? If it's in my back/hip it should be the whole leg I would think, including my foot.
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