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[parrotbeak]

Wow, that's awesome man! I think they're tons of fun, but I don't know about going to the top every time. I'd probably use them to go up and down until the crack in the mountain, then back down or something. Then again, the feeling of success to go to the top would win over my personality every time, I couldn't just stop half way, haha.

Wow, that makes a lot of sense. I didn't even realize there was a bunker of there. That's really cool.

Well, now you have to go back up to check out the bunker ruins!

I think you have to go to the top. It's such a good feeling of accomplishment. It gets easier as you figure out the pacing. Last time I plodded up slow in the beginning when it's not steep, stretched out at the rest spot before the bridge, and then ran with breaks. It seems like running it makes it easier because of momentum, but of course you have to take breaks unless you're in crazy shape. I know people run it 2-3 times in a row. Last weekend we saw a small woman running up with a big water dispenser jug. This morning a guy was going up with a 45 lb weight vest. I think you just have to keep doing it regularly and it'll get easier and then you start adding craziness to make it harder.

I don't know what kind of shoe would be best. It's covered in sandy dirt, so you're going to slip sometimes. I try not to think about it too much, but you're kinda fucked if you land on one of the metal things randomly sticking out of the ground.

Dog the bounty hunter's wife runs down while yelling at people to get out of her way.

 

[kylej]

I'm a moring lifter. only thing I don't like is that my limbs always get restless at work after lifting in the morning. Dunno what it is. My only tip is make sure you go to bed early, if you think you're going to be tired in the gym, you will be.

 

[spacerumsfield]

So frustrated at with cutting. Been doing it for literally a year. Pretty much stalled out in Jun. Can't get below 230 @ 20%.

I need to be 12% but my body won't let me. I've tried literally everything I can think of.

Well, the prototypical response to such a claim -- and one that is accurate in all such cases pending a dysfunctional metabolism -- is that you have not in fact been cutting. Anyone can lose a substantial amount of weight if they're obese; just about anything will work. But they shouldn't confuse this with "cutting," something you can only be certain is occurring when you are approaching single digit bodyfat levels.

I'm confident that if you were to detail what you are calling a cutting regime, viz., the diet and exercise components, we would see that it is nothing like a cutting regime. Again, if it were, the results would speak for themselves. So, if you want to reveal some details of your perceived cutting regime, we can begin to make it into an actual cutting regime and get you to the promised land.

 

[blackflag]

The outside of my left knee has been bothering me these last two days. It's a weird injury, it only flares up if I've been sitting around for a little bit. After I walk around for a while it feels fine. I don't know if I should lift tomorrow or what. Should I just take it easy?

That's what mine is like and I have a torn meniscus. Hurt if I sit for awhile, or on a plane, or back seat of a car. No pain when I squat or run.

 

[Mister Negative]

That's what mine is like and I have a torn meniscus. Hurt if I sit for awhile, or on a plane, or back seat of a car. No pain when I squat or run.

Mine doesn't hurt while sitting, just when I get up and start walking.

 

[Silphonica]

I work nightshift (10pm-6am), so I always go to the gym for about 8:30am. I wake up at 9:30pm to go to work, that way I keep within 3 hours after you wake up to 11 hours timeframe thats apparently good for you hormones when lifting.

Question though, if you say reach your macro targets for the day, but end up not being able to sleep, what happens to all that protein, do you end up pissing most of it out? Since you don't sleep, you're not allowing your body to recover? Today is the only day I have missed a full sleep cycle, I've been awake for 29 hours now and I feel like I've wasted a full rest day.

 

[deadbeef]

First morning workout is in the books. I didn't perform as well as I usually do with my squats. I think I'll go buy some powdered Gatorade or something so I can have something to drink on the way to the gym. I was kind of in a haze this morning. I snapped out of it after the squats though and everything else went fine. I think it will be worth it to have my evenings clear.

 

[Oxx]

I used to drink 1-2 liters/day of Mountain Dew a day (for over 10 years). I quit by switching to Mio/storebrand knockoffs. They sell varieties that have caffeine in them to give you the kick. They are also very sweet .. so it's an easier transition to make.


You will get crazy sugar cravings and you might find yourself polishing off entire boxes of candy or a dozen cookies ... but they eventually go away. Just don't beat yourself up and feel like a loser if you go on a sugar binge. Just try not to make a daily habit of it.

Hasn't been too difficult so far. I haven't looked at the numbers but I'm guessing a cup of coffee a day is less bad for me than a can of Monster.

 

[Violater]

I missed a whole week because of work commitments taking me out of town. What is the best way to get back into it today?

 

[ToxicAdam]

Hasn't been too difficult so far. I haven't looked at the numbers but I'm guessing a cup of coffee a day is less bad for me than a can of Monster.

http://www.theimpulsivebuy.com/word...ater-enhancer-black-cherry-and-green-thunder/

http://reviews.walmart.com/1336/210...drink-enhancer-1-62-fl-oz-reviews/reviews.htm


Zero calories and pretty cheap per ounce (when added to water).

 

[entremet]

First morning workout is in the books. I didn't perform as well as I usually do with my squats. I think I'll go buy some powdered Gatorade or something so I can have something to drink on the way to the gym. I was kind of in a haze this morning. I snapped out of it after the squats though and everything else went fine. I think it will be worth it to have my evenings clear.

I've tried morning workouts for years, but I always feel like crap and workouts are crap. I would like to make switch, though, as having some evening free would be great for other things.

I missed a whole week because of work commitments taking me out of town. What is the best way to get back into it today?

A whole week isn't that bad, especially if you've been training consistently for a while. Just get back on the same program you were doing.

 

[CrankyJay]

I missed a whole week because of work commitments taking me out of town. What is the best way to get back into it today?

It's simple. Just go. You might reach new PRs.

Mentally you just need to power through.

 

[despire]

So how much do you guys pay for your whey? I know you always post links when ON is on sale. Around here they sell a few varieties but mostly I've used Swedish Star Nutrition's Whey since it's cheap. 60€ for 4kg bag. Unfortunately I don't like it's taste one bit. I can manage if I take it to an empty stomach but if I've already eaten I feel like I'm going to puke. So I've been thinking about alternatives. I noticed they sell ON 100% whey here but it's 60€ for 2,2kg so almost twice as expensive as the other one.

So is ON 100% worth the 30€ for a kilogram or should I just buy the cheaper but tastewise worse alternative? Also which flavor is best with ON?

 

[Log4Girlz]

Has anyone ever been to Koko Head Mountain in O'ahu (Hawaii)?

My friends and I wanted to try something a little different then beach every day and I saw these stairs in an episode of Hawaii Five-O and had to try them when I went. Check this out, it's steps straight up the mountain. Took 30 minutes to get to the top.

From the bottom

Quick break about half-way up

Stairs are almost vertical now

Almost done! You can see where we started where the shadow from the clouds meet the steps, all the way down there.

On the way back down! That's me in the front

That looks otherworldly

 

[MjFrancis]

Has anyone ever been to Koko Head Mountain in O'ahu (Hawaii)?

My friends and I wanted to try something a little different then beach every day and I saw these stairs in an episode of Hawaii Five-O and had to try them when I went. Check this out, it's steps straight up the mountain. Took 30 minutes to get to the top.

I'm envious of you and parrotbeak, I would love to hike up these steps on a regular basis.

First morning workout is in the books. I didn't perform as well as I usually do with my squats. I think I'll go buy some powdered Gatorade or something so I can have something to drink on the way to the gym. I was kind of in a haze this morning. I snapped out of it after the squats though and everything else went fine. I think it will be worth it to have my evenings clear.

I'm interested to hear how you transition within a few more weeks. I've been training regularly in the afternoon for years and rather dislike any deviation from the plan - the adjusted schedules usually leave me groggy, slothful, or otherwise unable to kick as much ass as I would like to. If I switched things up and maintained a new sleeping/eating/training pattern however I'm sure I'd adapt in a few week's time.

 

[Spiritreaver]

Well, it's official guys, just paid for a bodybuilding trainer. We'll see how things go.

 

[Brolic Gaoler]

I really hate taking a week off, but I want this thing to heal right. I'm near positive it's my piriformis causing my sciatica issue. I woke up this morning with minor irritation after stretching it the last few days and the stretches definitely "pull" in the effected area.

That makes me feel better about it not being a spine issue. Still though, really hate not going to the gym.

Well, it's official guys, just paid for a bodybuilding trainer. We'll see how things go.

Hope he doesn't suck!

 

[parrotbeak]

Parrot you live in Hawaii?

Man, I'm jealous.

I'm envious of you and parrotbeak, I would love to hike up these steps on a regular basis.

I think the view of the stairs from the parking lot gives a better perspective of the steepness than pics taken while on the stairs.

 

[RumblingRosco]

Has anyone ever been to Koko Head Mountain in O'ahu (Hawaii)?

My friends and I wanted to try something a little different then beach every day and I saw these stairs in an episode of Hawaii Five-O and had to try them when I went. Check this out, it's steps straight up the mountain. Took 30 minutes to get to the top.

From the bottom

Quick break about half-way up

Stairs are almost vertical now

Almost done! You can see where we started where the shadow from the clouds meet the steps, all the way down there.

On the way back down! That's me in the front

Are those stairs or an old railway? Either way that's awesome. Makes the climb up the Cahokia mounds main mound seem tiny.

Either way thanks for the pics, that's cool as hell.

Having gone up Kokohead and Cahokia... Kokohead is way rougher. Both are awesome though. I really wish I lived near either of them anymore. I'm in the flatlands of Illinois now so there isn't shit to climb up, though I do hit up some state parks when possible.

 

[justjohn]

I go at 6am on the weekends.

Caffeine, two alarms and the smug satisfaction of knowing that you are going to be one of 3 or 4 people there that early.

I usually do back on Saturday and shoulders or arms on Sundays .. so I will start off with a little warmup cardio to get the blood flowing (10 min. on an elliptical at max effort).

i pretty much have no choice but to go early in the morning. evening is pretty much packed with bro douches hogging up all the machines. i wonder how people there even get any workout done at that time.

 

[CrankyJay]

i pretty much have no choice but to go early in the morning. evening is pretty much packed with bro douches hogging up all the machines. i wonder how people there even get any workout done at that time.

i could have written this same post word for word.

 

[ToxicAdam]

i pretty much have no choice but to go early in the morning. evening is pretty much packed with bro douches hogging up all the machines. i wonder how people there even get any workout done at that time.

Yea, on weeknights I go from 9p-11p. Going from 4p-8p is ridiculous.

About the only upside to going during a busy time is that you don't have to be so religious about re-racking your weights, because someone is likely waiting for you to finish and will be using about the same amount of weight.

 

[ldcommando]

Well, it's official guys, just paid for a bodybuilding trainer. We'll see how things go.

If it is anything like the time I trained with a former bodybuilder, prepare to cry like a little girl. Especially on the "to failure" sets. I found out that my trainer and I had very different views on what failure actually means. Oh, the painful memories.

 

[Mully]

Well, it's official guys, just paid for a bodybuilding trainer. We'll see how things go.

Good luck man! I'm excited for you and can't wait to hear about what you're doing!

 

[parrotbeak]

And that seems dangerous to go that early when you need flashlights .

It's really fun in the dark. Birds shriek randomly from the darkness. The only lights you can see are other people on the trail. Plus the sunrise from the very top is beautiful. And if you wait till 6, it starts to get crowded already.

 

[Eidan]

Fuck. Just ripped another shirt. I'm never shopping at H&M again.

 

[Mully]

Fuck. Just ripped another shirt. I'm never shopping at H&M again.

Their shirts only look good on that one guy. He's out there somewhere.

 

[genjiZERO]

anyone have a good non-dairy/meat high protein food recommendation?

 

[blackflag]

Well, it's official guys, just paid for a bodybuilding trainer. We'll see how things go.

Sweet, keep us updated.

 

[ToxicAdam]

anyone have a good non-dairy/meat high protein food recommendation?

1/4 cup of unsalted peanuts = 8-9g

Lupin beans are about the same.

 

[Mully]

anyone have a good non-dairy/meat high protein food recommendation?

I'm not too sure but Pistachios are pretty good sources of protein and fat.

 

[MjFrancis]

Travelling to Oahu is only $360 right now. I'm tempted to fly down and bum around there for a week. Were I not facing impending responsibilities I'd take the plunge. I don't know the whole in and outs of ticket price adjustments but I assume they would go up around November and December quite a bit.

 

[X-Frame]

Well, now you have to go back up to check out the bunker ruins!

I think you have to go to the top. It's such a good feeling of accomplishment. It gets easier as you figure out the pacing. Last time I plodded up slow in the beginning when it's not steep, stretched out at the rest spot before the bridge, and then ran with breaks. It seems like running it makes it easier because of momentum, but of course you have to take breaks unless you're in crazy shape. I know people run it 2-3 times in a row. Last weekend we saw a small woman running up with a big water dispenser jug. This morning a guy was going up with a 45 lb weight vest. I think you just have to keep doing it regularly and it'll get easier and then you start adding craziness to make it harder.

I don't know what kind of shoe would be best. It's covered in sandy dirt, so you're going to slip sometimes. I try not to think about it too much, but you're kinda fucked if you land on one of the metal things randomly sticking out of the ground.

Dog the bounty hunter's wife runs down while yelling at people to get out of her way.

I think my friend went around and looked at what was behind at the top of the mountain, so I'll have to check out his pictures and see if that's what he was taking pictures of. My other friend and I were talking to this girl who was at the top with us so a little distracted, haha.

And that's hilarious about dog the bounty hunter's wife, haha. She's big too right? That's great that she does those stairs.

That looks otherworldly

I agree, especially looking out from the top of the mountain you can see a lot!

I'm envious of you and parrotbeak, I would love to hike up these steps on a regular basis.

I'm interested to hear how you transition within a few more weeks. I've been training regularly in the afternoon for years and rather dislike any deviation from the plan - the adjusted schedules usually leave me groggy, slothful, or otherwise unable to kick as much ass as I would like to. If I switched things up and maintained a new sleeping/eating/training pattern however I'm sure I'd adapt in a few week's time.

It was a lot of fun, but my knee was having a bit of issues before I went on the trip and while I was fine going up it was the going down part that worried me about my knee, but I ended up being okay. I still feel some tenderness though, but I know if I was feeling healthy I would have tried to convince my friends to go up again.

Having gone up Kokohead and Cahokia... Kokohead is way rougher. Both are awesome though. I really wish I lived near either of them anymore. I'm in the flatlands of Illinois now so there isn't shit to climb up, though I do hit up some state parks when possible.

I haven't been to Cahokia, maybe we'll do that the next time my friends and I visit.

It's really fun in the dark. Birds shriek randomly from the darkness. The only lights you can see are other people on the trail. Plus the sunrise from the very top is beautiful. And if you wait till 6, it starts to get crowded already.

Oh wow, I couldn't imagine how great the sunrise would look from the top. And yeah I did hear that in the morning Koko Head is the workout place for lots of people. We went around 3:30 so it wasn't that crowded, but the sun was strong and beating down on us. Going before the sun goes up would make it a lot easier from getting hot though.

 

[genjiZERO]

Sweet, keep us updated.

1/4 cup of unsalted peanuts = 8-9g

Lupin beans are about the same.

awesome. thanks

 

[Powercast]

Started doing a Power Hypertrophy routine similar to Layne Norton PHAT a couple of weeks ago. Been having a blast and upping the weights on the Power/Strength days quite fast with some high volume hypertrophy thrown late in the week.

I'l be in forever bulking mode for a while. Screw the six pack.

 

[Gilby]

Nearly able to OHP my bodyweight, excited to try again today! I was soooo close last time.

 

[Bit-Bit]

I moved to a small town just outside of the city and they have the best gym I've ever been to. It's locally own and ran by a guy that's never there. The back door and front doors are always open so you can come and go whenever. They have squat racks, hundreds of dumbells, and tons of plates. There's a rope, dip bars, and a punching bag. Also, no cardio machines. If you want to do cardio, go outside and run.

And the best part is, there's only ever about 2 or 3 guys working out there. Everybody knows everybody so they're always offering a spot if you look like you might need it.

I went from the air conditioned Just Fitness gyms to this gym and it's like I feel like my workouts have improved now that I've got people to spot me and I'm no longer using the machines.

 

[CrankyJay]

I moved to a small town just outside of the city and they have the best gym I've ever been to. It's locally own and ran by a guy that's never there. The back door and front doors are always open so you can come and go whenever. They have squat racks, hundreds of dumbells, and tons of plates. There's a rope, dip bars, and a punching bag. Also, no cardio machines. If you want to do cardio, go outside and run.

And the best part is, there's only ever about 2 or 3 guys working out there. Everybody knows everybody so they're always offering a spot if you look like you might need it.

I went from the air conditioned Just Fitness gyms to this gym and it's like I feel like my workouts have improved now that I've got people to spot me and I'm no longer using the machines.

Used to work out in the place like this...good times. And really cool people.

 

[Violater]

It's simple. Just go. You might reach new PRs.

Mentally you just need to power through.

A whole week isn't that bad, especially if you've been training consistently for a while. Just get back on the same program you were doing.

I think I'm going to do Mon-Tues, Thurs-Fri this week, usually I only have time to go 3 days a week.

New video card gets delivered today so that's gonna be distracting

 

[Petrie]

I moved to a small town just outside of the city and they have the best gym I've ever been to. It's locally own and ran by a guy that's never there. The back door and front doors are always open so you can come and go whenever. They have squat racks, hundreds of dumbells, and tons of plates. There's a rope, dip bars, and a punching bag. Also, no cardio machines. If you want to do cardio, go outside and run.

And the best part is, there's only ever about 2 or 3 guys working out there. Everybody knows everybody so they're always offering a spot if you look like you might need it.

I went from the air conditioned Just Fitness gyms to this gym and it's like I feel like my workouts have improved now that I've got people to spot me and I'm no longer using the machines.

I'd give anything for a gym like this. Fuck.

 

[Rice-Eater]

Had my first cheat meal over the weekend, but it really wasn't much. I went to Jason's Deli and ate half of a pastrami sandwich. I probably only consumed 400 calories at most. I haven't cheated in nearly 5 weeks now, but friends called me up to go eat out with them and I couldn't turn them down since we hardly get together nowadays. But I still chickened out and went pretty soft with my cheat meal. I ordered a whole sandwich but gave the other half to my cousin so I only had half as I mentioned before.

In the past I've let one cheat meal turn into something much worse or end my diet altogether. But I've put in way too much work to give up now. I believe this is the best body I've ever had in my adult life and I'm no where close to where I want to be yet so there is going to be no quit in me. But man I look forward to the day when I feel satisfied with where I'm at and can have a real cheat meal. The kind that would made Fitness GAF proud lol. I have 7 more weeks to go on my 12 week cut so hopefully I'll be satisfied by then so I can relax a bit.

 

[SeanR1221]

I moved to a small town just outside of the city and they have the best gym I've ever been to. It's locally own and ran by a guy that's never there. The back door and front doors are always open so you can come and go whenever. They have squat racks, hundreds of dumbells, and tons of plates. There's a rope, dip bars, and a punching bag. Also, no cardio machines. If you want to do cardio, go outside and run.

And the best part is, there's only ever about 2 or 3 guys working out there. Everybody knows everybody so they're always offering a spot if you look like you might need it.

I went from the air conditioned Just Fitness gyms to this gym and it's like I feel like my workouts have improved now that I've got people to spot me and I'm no longer using the machines.

Sounds like anyone there WANTS to be there, my kind of gym. I hate people who just waltz around equipment probably dreading their next set and wishing they were doing something else.

 

[FallingEdge]

Bulking is too hard atm. We just got a puppy and been taking care of her. I've been eating, just not nearly enough. Who knows what might happen. Just need to do the best that I can and go from there. Slow progress is still progress, just not at the level or speed I want it at.

 

[despire]

Got 160lbs x 5 today at bench which is again a new PR. Sadly only got 4 and 3 reps on the second and third sets so it's time to deload says Greyskull. Still I'm pleased that I got this far with my first "wave" with Greyskull LP. Looking forward to seeing where I'm when I need to deload next time. Hopefully at least somewhere around 176lbs. Anyway I had so much difficulties with this exercise that I'm thrilled to finally make some decent progress.

Also I can hear a cut approaching since I already weigh around 195lbs at 6´1". BF% around 26% (rough estimate). Don't really feel like it since my lifts are getting up but I'm just getting too fat. Need to take next bulk much more slowly so I can stay decent looking.

 

[kylej]

switched leg day to the last day of my 4 day split. oofah. weight felt heavy

 

[Carbonox]

I moved to a small town just outside of the city and they have the best gym I've ever been to. It's locally own and ran by a guy that's never there. The back door and front doors are always open so you can come and go whenever. They have squat racks, hundreds of dumbells, and tons of plates. There's a rope, dip bars, and a punching bag. Also, no cardio machines. If you want to do cardio, go outside and run.

And the best part is, there's only ever about 2 or 3 guys working out there. Everybody knows everybody so they're always offering a spot if you look like you might need it.

I went from the air conditioned Just Fitness gyms to this gym and it's like I feel like my workouts have improved now that I've got people to spot me and I'm no longer using the machines.

So jealous.

 

[agrajag]

Felt so weak today. Ah well, I guess it's just one of those days.

 

[Poindexter]

Today was leg day and I usually do some light leg press as assistance at the end. I don't know what happened today but I was barely even doing my warmup set on the leg press when I felt something "pop" (for lack of a better word) in my upper thigh. I quit immediately but now I'm worried. I've never had any injury, so I'm hoping this isn't my first.

 

[ThingontheFloor]

anyone have a good non-dairy/meat high protein food recommendation?

If you're not trying to avoid soy, tempeh is a better solution than processed tofu. And it has more protein. 30g per cup. I love steaming up a few pieces, letting them sit in a hot sauce marinade, and frying them up in a cast iron skillet.

Quinoa is my new favorite grain even though I've been eating it for years. It's very good for you, 9g per cup. Amaranth and bulgur as well, but quinoa is still my favorite

And lots of vegetables and beans offer lots of protein. Kale, broccoli, spinach chick peas, lentils, etc. 18g of protein in a cup of lentils. Quinoa cooked with chick peas or lentils is a personal favorite of mine. Pretty much replaced rice and beans in my diet which I used to eat tons of. You can always spice them up with some hot sauce or various spices to enhance the flavor if they come off a little bland. It's surprisingly easy to create a "complete" protein by combining a couple of these sources into a high protein meal.

 

[deadbeef]

I'm interested to hear how you transition within a few more weeks. I've been training regularly in the afternoon for years and rather dislike any deviation from the plan - the adjusted schedules usually leave me groggy, slothful, or otherwise unable to kick as much ass as I would like to. If I switched things up and maintained a new sleeping/eating/training pattern however I'm sure I'd adapt in a few week's time.

I will keep you guys updated with how things go. I really want this to work because it seems like it would be perfect from a schedule point of view.

Today's workout went like this:
Squat
Bar x lots
135x5
225x5
315x5
365x3

GM
135 x 6
185 x 6
205 x 6
225 x 6

Ab Pulldown
130x15
170x15
170x15

DB sidebend
55lb x 15
55 x 15
55 x 15


I think I may have ramped up the squats too quickly because 365 felt real heavy but when I was done I didn't feel like I had worked that much.