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[ToxicAdam]

Back from a 2 week ban, so this might be a bit long-winded.

Ran my first ever 5k the past weekend. Came in at 29.10. Could have done better, but the weather was shit and I had a tentative start. I have a 5 mile race scheduled for next Friday, I can't wait.

My weight loss is about done. I weighed in at 186 last night, so that puts me at 45 lbs lost in under 4 months. Most people are actually telling me not to lose anymore. I must be looking pretty gaunt in the face compared to my old balloon head. It's going to be hard to mentally transition from weight loss to muscle building. The rewards are so much smaller in the short-term.

Despite all the weight loss, I am still gaining strength everywhere. All my big lifts have increased every month. I still struggle with leg days though. I don't really push myself and I often dread the DOMs that cripple me the next day. I should really set my focus on getting over this issue that has always held me back. Even though I am gaining strength, I am still weak for my size though.

My goals for the Fall:

sub-7:00 mile
attempt a 6.2 miles (10k) run
Bench - 245 x 1
Deadlift 300+ x ?
Improve @ bodyweight exercises

Also, I began logging every workout again. lol After railing against it and saying it kills the fun out of working out, I realize that I have to do it if I want to properly assess my progress.

 

[parrotbeak]

Anyway, yeah, cheeto that's what it says. I'll probably just go with the boxer briefs I always wear, lol. I do need her to work on my hip/ham/glute/groin area though that's where I'm having most of my issues.

Just get buck naked. It's more comfortable when she works your glutes and hips.

 

[OG Kush]

You will burn energy whether you're sitting, walking, running during the day, but in terms of "fat burning (calorie burning)" you want to get your heart rate up to its THR and maintain it there. The truth is there are people who say "Oh I stay fit by biking 10 mins to work and home everyday!" and while it's true that they're getting in some activity, it's really nothing if you never get your heart pumping. Also realize the first 10 mins of a workout (usually called warmup) is going through your carb reserves of the day first, you don't actually start "burning fat" until well into your workout and close to your full THR, which can be hard to maintain for beginners.

Thanks for the info, but you're saying if I walk for 20 mins, I'm burning energy but not calories? How does that make sense? I'm talking strictly for fat loss here, not cardiovascular health.

 

[Petrie]

Its odd, the issue with the pinching in the back of my neck was fine for 5/3/1 squats, but then 3 days later when doing BBB squats the issue occurred again. Maybe it's how I'm holding the weight on my neck/traps, I don't know. Looks like I'll simply do isolation stuff along with front squats and such for a bit, and continue 5/3/1 on upper body. Sucks, but likely for the best long term.

 

[FallingEdge]

Yeah the Russian ex-pat is still at the Retro Fitness in Farmingdale, NY. The regulars mentioned to me that shes a little fast and rough on the rub and tug.

How does that work though? Is there a time limit? If she can't get you to finish do you get your money back?

 

[I'm an expert]

Thanks for the info, but you're saying if I walk for 20 mins, I'm burning energy but not calories? How does that make sense? I'm talking strictly for fat loss here, not cardiovascular health.

energy = calories

 

[Mully]

How does that work though? Is there a time limit? If she can't get you to finish do you get your money back?

I don't know. I'm assuming you just go in there for a 45 minute massage, tip her well, and then get a happy ending.

I'm kind of weirded out by getting a rub and tug so I've yet to use my coupon that I got last year.

 

[TheDarkStark]

Its odd, the issue with the pinching in the back of my neck was fine for 5/3/1 squats, but then 3 days later when doing BBB squats the issue occurred again. Maybe it's how I'm holding the weight on my neck/traps, I don't know. Looks like I'll simply do isolation stuff along with front squats and such for a bit, and continue 5/3/1 on upper body. Sucks, but likely for the best long term.

The bar shouldn't be resting on your neck at all, should be rested on your shoulders. I'd say like 90% of people hold the bar too high, it makes squatting much harder, and more painful.

 

[agrajag]

The bar shouldn't be resting on your neck at all, should be rested on your shoulders. I'd say like 90% of people hold the bar too high, it makes squatting much harder, and more painful.

I was doing that when I just started high bar squatting, even posted in this thread about my neck pain. A bunch of people told me I was holding the bar too high, and voila no pain ever since.

 

[Petrie]

The bar shouldn't be resting on your neck at all, should be rested on your shoulders. I'd say like 90% of people hold the bar too high, it makes squatting much harder, and more painful.

I know this. It just seems like anything involving my traps is agitating whatever my issue is. A few weeks ensuring I don't agrivate it is the next step. If that doesn't work, to the doctor I go.

 

[Brolic Gaoler]

Just get buck naked. It's more comfortable when she works your glutes and hips.

This will seem like a stupid question, but with all the joking I must ask it.

Are you serious? Have you had one before? At least I get to meet with her ahead of time and talk about it. I'm just anxious about it, may seem odd to you guys but I don't like the idea of another woman touching me while I'm naked other than my wife.

I know this. It just seems like anything involving my traps is agitating whatever my issue is. A few weeks ensuring I don't agrivate it is the next step. If that doesn't work, to the doctor I go.

I still think it's a strain in your trap/neck from positioning/strain. But I'm not you, I'm not there, and I'm not an experienced PT. The issue is if you go to a doctor they will charge you a shitload to tell you to "rest for a week and take ibuprofen" or refer you to another specialist. I'd rather see a chiropractor/massage therapist first and save money.

 

[Spiritreaver]

This will seem like a stupid question, but with all the joking I must ask it.

Are you serious? Have you had one before? At least I get to meet with her ahead of time and talk about it. I'm just anxious about it, may seem odd to you guys but I don't like the idea of another woman touching me while I'm naked other than my wife.

If she's legit just mention it. I am sure she has been asked countless times before. It's her job. If you aren't entirely comfortable, I doubt she's going to be able to do her job efficiently. So hit her up with any questions or concerns ahead of time.

 

[MrToughPants]

The bar shouldn't be resting on your neck at all, should be rested on your shoulders. I'd say like 90% of people hold the bar too high, it makes squatting much harder, and more painful.

The bar should be resting on your traps if you're doing high bar squats. The bar doesn't even come into contact with my delts when I squat.

Having mountain size traps helps.

 

[agrajag]

How often should one deload?

 

[Brolic Gaoler]

Man, I really like front squats. I feel like I've been missing out by not doing them.

If she's legit just mention it. I am sure she has been asked countless times before. It's her job. If you aren't entirely comfortable, I doubt she's going to be able to do her job efficiently. So hit her up with any questions or concerns ahead of time.

Yeah, gonna do exactly that.

How often should one deload?

There is no set time unless it's in your routine.

 

[Escape Goat]

I hurt my lower back pretty bad two weeks ago. Its to the point now I can get around okay but its still hurts after I've been sitting for awhile and stand up and move about. Would it be safe to do cardio at this point?

 

[sphinx]

I hurt my lower back pretty bad two weeks ago. Its to the point now I can get around okay but its still hurts after I've been sitting for awhile and stand up and move about. Would it be safe to do cardio at this point?

do lots of stretching prior to it, if you are going for it... slowly and relaxed.

 

[Escape Goat]

do lots of stretching prior to it, if you are going for it... slowly and relaxed.

If I paralyze myself you're the first I'm going to visit and beat with my dead, cold, limp legs.

 

[Swig_]

Does anyone here work 12 hour shifts? I'm trying to get back into working out and it's really rough with my work schedule. I work graveyards on 12 hour shifts with a short 4 hour day and 3 days off. I get into it on my days off and then the 12s ruin everything. I used to do P90X, but I can't see getting into it again when some days I have no time between work to work out.

Any tips/suggestions would be awesome.

 

[Brolic Gaoler]

Do a 2 or 3 day split.

 

[shindoku21]

Yesterday I lifted (squat, OHP, power cleans) and played two games of pickup ball. Today I hiked for four hours in 90F weather. It would've been two hours if we didn't take the wrong trail back.

Ready to rest during this whole weekend. My legs are dead. x_x

 

[Spiritreaver]

So my new gym "buddy" professed to me that he's starting to do roids. I don't really have a thing against people doing it, doesn't bother me and you still have to work hard to get results. But damn it would be nice to have one big guy around who didn't do shit so I didn't feel so alone.

 

[Brolic Gaoler]

So my new gym "buddy" professed to me that he's starting to do roids. I don't really have a thing against people doing it, doesn't bother me and you still have to work hard to get results. But damn it would be nice to have one big guy around who didn't do shit so I didn't feel so alone.

I know that feel bro.

I don't do them FYI, I don't think most people here use that shit either.

All the guys I know that lift like I do and can/do lift heavy are on something (said as much to me) at my gym I really don't get it, if they are using it that "low" in the game how weak were they before?

 

[Spiritreaver]

I know that feel bro.

I don't do them FYI, I don't think most people here use that shit either.

All the guys I know that lift like I do and can/do lift heavy are on something (said as much to me) at my gym I really don't get it, if they are using it that "low" in the game how weak were they before?

Yeah really. Meh, their body, their choice. I told him he had to do what he had to do to get where he wanted.

And I never guessed you did, or anyone here really. We've got our big and strong guys, but no one here is really doing anything too outrageous that would make me raise an eyebrow, and I love that. You guys have been my main motivator lately, knowing I can get to doing some amazing things without stabbing myself in the ass is a nice drive.

 

[Brolic Gaoler]

Yeah really. Meh, their body, their choice. I told him he had to do what he had to do to get where he wanted.

And I never guessed you did, or anyone here really. We've got our big and strong guys, but no one here is really doing anything too outrageous that would make me raise an eyebrow, and I love that. You guys have been my main motivator lately, knowing I can get to doing some amazing things without stabbing myself in the ass is a nice drive.

You would be surprised, people have claimed some of us were on the juice or lying a couple times before.

 

[Spiritreaver]

You would be surprised, people have claimed some of us were on the juice or lying a couple times before.

Oh man, I believe it. Hell I'm sure half my gym thinks I do it. I even had a guy come up to me asking for tips on where to buy the stuff, and when I told him I didn't juice, he laughed at me and told me to stop lying. Still doesn't believe me, lol.

 

[UrokeJoe]

Back from a 2 week ban, so this might be a bit long-winded.

Ran my first ever 5k the past weekend. Came in at 29.10. Could have done better, but the weather was shit and I had a tentative start. I have a 5 mile race scheduled for next Friday, I can't wait.

My weight loss is about done. I weighed in at 186 last night, so that puts me at 45 lbs lost in under 4 months. Most people are actually telling me not to lose anymore. I must be looking pretty gaunt in the face compared to my old balloon head. It's going to be hard to mentally transition from weight loss to muscle building. The rewards are so much smaller in the short-term.

Despite all the weight loss, I am still gaining strength everywhere. All my big lifts have increased every month. I still struggle with leg days though. I don't really push myself and I often dread the DOMs that cripple me the next day. I should really set my focus on getting over this issue that has always held me back. Even though I am gaining strength, I am still weak for my size though.

My goals for the Fall:

sub-7:00 mile
attempt a 6.2 miles (10k) run
Bench - 245 x 1
Deadlift 300+ x ?
Improve @ bodyweight exercises

Also, I began logging every workout again. lol After railing against it and saying it kills the fun out of working out, I realize that I have to do it if I want to properly assess my progress.

Glad you're back. Looks like you have been doing well... Nice!

I'm just in the beginning stages. Haven't weighed myself recently but I have lost two belt loops. I need to lose at least 60lbs. Muscle wise it's still mostly there, it just needs to be woken up and worked. Trying my best.

So kale shakes, thoughts or information anyone? Fiber is good right?

 

[Silphonica]

Judging by pace, by the end of September I will have hit my second bench target of 50kg. Since I started back in start of June my first target was 30kg, because my mate told me before my very first session "if you can't bench 30kg, i'll laugh". So when it turned out I could barely bench the bar, that was my target. I would have hit 50kg by now but unfortunately I had a hand injury which made me not go to the gym at all in July and return mid August. (See: http://i.minus.com/iQXljfbZg0TFi.jpg). I also missed 2 sessions end of august for being in hospital for puking black and red blood (was a false alarm, just stomach cut, doctors said im perfectly healthy, I caused it when I had a chest infection). So if I continue like I am, I will be extremely happy with that 50kg.

Had to miss full weight squats today as I've hurt my left knee and I feel like I've strained my glutes. I just did lighter weight squats and deadlifts just to get my blood pumping. Currently my deads are at 80kg and my squats are 62.5kg. I want to up my squats, but it seems hit or miss at the minute, still finding my stride.

 

[parrotbeak]

This will seem like a stupid question, but with all the joking I must ask it.

I get massages all the time and ya, I go bare balls. They usually say to undress to whatever you are comfortable, although the ones who know me don't say anything. It is completely normal. These are legit non-sexual massages. You're not likely to be aroused anyway--any more than you would be aroused while doing myofascial release with a roller.

Only one time the girl told me to only take my shirt off and leave my pants on--not even stripping to underwear. I said, really? And she said, ya, it will be better that way. But she didn't cover me in a towel either. She was really good and I had no complaints after, but I'm sure the hips/glutes would have been way better if I had at least taken my pants off with underwear on. I dunno, she was young; I guess she just wasn't comfortable with it.

 

[L0st Id3ntity]

Lol I exploited the hotel's breakfast buffet: 12 egg whites, 10 slices of turkey, 2 chicken breasts, a cup of beans, and a cup of cottage cheese with an apple. dem proteins!

6 More days of this goodness.

 

[deadbeef]

Lol I exploited the hotel's breakfast buffet: 12 egg whites, 10 slices of turkey, 2 chicken breasts, a cup of beans, and a cup of cottage cheese with an apple. dem proteins!

6 More days of this goodness.

Nice! Usually hotel buffets are carb fests so it's nice when they have good solid protein sources on there.

 

[RumblingRosco]

Lol I exploited the hotel's breakfast buffet: 12 egg whites, 10 slices of turkey, 2 chicken breasts, a cup of beans, and a cup of cottage cheese with an apple. dem proteins!

6 More days of this goodness.

Sounds like the meal I just made at home for breakfast.

11 egg whites
1 egg yolk
~3 ounces of ham diced up into the eggs
1/2 whole wheat bagel smoothered in peanut butter (the good stuff, with just peanuts mashed up)
1 apple
~32 oz water
~12 oz whole milk

 

[Syphon Filter]

how much time do you guys rest in between sets? Also do you drink water after each set?

 

[JB1981]

If you are training for strength you rest as long as needed to complete the next set. Just don't rest so long that you get "cold."

And I drink a ton of water

 

[Brolic Gaoler]

So I may have lucked out with this sciatica numbness/discomfort.

I've started doing piriformis stretches and it's becoming more manageable. Makes sense since I've had a "lump" in that area for a while but wasn't sure wtf it was, guess it was just knotted up pushing on the nerve, or at least I hope that's all it is.

I get massages all the time and ya, I go bare balls. They usually say to undress to whatever you are comfortable, although the ones who know me don't say anything. It is completely normal. These are legit non-sexual massages. You're not likely to be aroused anyway--any more than you would be aroused while doing myofascial release with a roller.

Only one time the girl told me to only take my shirt off and leave my pants on--not even stripping to underwear. I said, really? And she said, ya, it will be better that way. But she didn't cover me in a towel either. She was really good and I had no complaints after, but I'm sure the hips/glutes would have been way better if I had at least taken my pants off with underwear on. I dunno, she was young; I guess she just wasn't comfortable with it.

Thanks for the info!

 

[Mully]

how much time do you guys rest in between sets? Also do you drink water after each set?

It's best to keep your rest times between 45 seconds to 2 minutes. Drink water when you feel like it. You don't want to feel bloated by the end of your workout.

 

[twofold]

how much time do you guys rest in between sets? Also do you drink water after each set?

Depends on the exercise. Between squats, I rest a long time. Bench/OHP is less. When I do lightweight assistance exercise, I usually rest 60s between sets. And yeah, I drink water all the time. I normally drink 1l over the course of a 60 minute workout.

 

[OG Kush]

elbow pains usually come from a weak forearm right? doing too many curls n shit..

 

[Brolic Gaoler]

elbow pains usually come from a weak forearm right? doing too many curls n shit..

Not necessarily, could be tendonitis as well. Get some quality sleeves and it will help.

You can get elbow pain and never do curls, squats can cause them, bench, LTE, just about anything that involves the use of the joint.

 

[BumRush]

how much time do you guys rest in between sets? Also do you drink water after each set?

It depends on your goals. Lose weight? Size? Strength?

 

[TheDarkStark]

how much time do you guys rest in between sets? Also do you drink water after each set?

Like others have said, it depends on your goals.

For maximum endurance it's recommended that you wait less than 60 seconds between sets. The low rest time makes your muscles become more efficient at intra-muscular storage of nutrients to provide prolonged energy.

For maximum muscle Hypertrophy (muscle growth) it's recommended to wait between 60 and 90 seconds (this will allow 90% of your energy to return, while not allowing your muscle to completely rest).

For maximal strength it's recommended to wait between 2-3 minutes between sets, so that you can lift as heavy as possible each set.

And as far as water goes: You should absolutely drink water during your workout, but just drink as much as you need, never force yourself to drink a certain amount between sets or anything like that.

 

[kylej]

on 5/3/1 I rest a long time between sets. It's actually the most frustrating part of going to the gym for me. Sitting there and recovering is just a little boring - except when I do squats. When I do squats, rest time between sets is like waiting to walk up to the gallows

 

[Brolic Gaoler]

on 5/3/1 I rest a long time between sets. It's actually the most frustrating part of going to the gym for me. Sitting there and recovering is just a little boring - except when I do squats. When I do squats, rest time between sets is like waiting to walk up to the gallows

Same, squat/dead get long rest, sometimes 5-10 minutes.

Bench/OHP can get up to 5 min or longer depending on how I'm feeling or how many reps/how heavy I'm going.

 

[Syphon Filter]

It depends on your goals. Lose weight? Size? Strength?

wouldnt you be losing fat anyways if you were lifting?

 

[Petrie]

wouldnt you be losing fat anyways if you were lifting?

NOpe. Generally not the case.

 

[grumble]

Like others have said, it depends on your goals.

For maximum endurance it's recommended that you wait less than 60 seconds between sets. The low rest time makes your muscles become more efficient at intra-muscular storage of nutrients to provide prolonged energy.

For maximum muscle Hypertrophy (muscle growth) it's recommended to wait between 60 and 90 seconds (this will allow 90% of your energy to return, while not allowing your muscle to completely rest).

For maximal strength it's recommended to wait between 2-3 minutes between sets, so that you can lift as heavy as possible each set.

And as far as water goes: You should absolutely drink water during your workout, but just drink as much as you need, never force yourself to drink a certain amount between sets or anything like that.

For hypertrophy I'm not completely convinced.

1. The largest growth muscle fibers exhaust first, so resting them long enough to recover and be used again makes sense to me. I wouldn't be surprised if 3 minutes a set would increase hypertrophy over shorter rest periods.

2. Hypertrophy focused routines in the last 40 years have traditionally been high volume, so shorter rest periods get people out of the gym before they die of old age. That could become part of the cultural dogma over time, as bodybuilders do quick tests and others blindly follow their lead.

Also for maximal strength, waiting 5+ minutes between some sets isn't unheard of.

 

[SaskBoy]

I'm sure this has be asked an answered before, but I'll ask anyway.

I just started doing deadlifts this week. How much soreness in my lower back is normal? My back isn't so much "sore" as it is tight.

I did more than just 1x5, like in the OP, because I was working on making sure my form was good. I may have just overdone it on the amount of reps. I did 2x5 at 130 lb and like another set of 10 at 65 lb.

Also I was surprised at how easy it was to pull 130 lb. I thought I would progress slower than this.

 

[harSon]

I don't know if I'm going to be able to do a hard cut... my appetite has been through the fucking roof since upping my weight training this summer.

Shit's ridiculous, and expensive.

 

[MrToughPants]

I don't know if I'm going to be able to do a hard cut... my appetite has been through the fucking roof since upping my weight training this summer.

Shit's ridiculous, and expensive.

I'm cutting hard..!

3 cups chicken fried rice with egg and some milk and almost half way through a bag of chips.

Skipping again, lol, gonna do 3 compounds tomorrow anyways. I'm so lazy.

 

[harSon]

I'm cutting hard..!

3 cups chicken fried rice with egg and some milk and almost half way through a bag of chips.

Skipping again, lol, gonna do 3 compounds tomorrow anyways. I'm so lazy.

Going hard in the gym, and then coming home to destroy the kitchen is so damn addicting, especially after hardcore dieting to drop 165 pounds over the last 2+ years.

I'm not even eating horribly, I'm just eating a shit ton of food that's good for me. I had 2 scoops of protein with unsweetened almond milk, a medium size can of tuna with mayo, 2 pretty big chicken thighs w/ the bone and skin, 2 big filets of tilapia and probably about 2-3 cups of spinach. That was 30 minutes ago, and I'm about to hit the kitchen for more.

This is a lot for me, considering like a year ago, I would be satisfied with a lean cuisine.