I soak mine in salt water then sandpaper like once a week.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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I soak mine in salt water then sandpaper like once a week.
They might not be endorsing bouncing but deadlifts also don't need to be touch and go to be effective. And yes, you are correct, the classes last an hour so they don't want you dicking around too much.
Definitely not gloves for dead lifting. I don't think that would be helpful. Chalk is great. I actually just use a baseball resin bag because it is lower profile in the gym.
The other thought is use straps if you aren't competing. Im thinking of switching to this because of a few reasons.
1. Lats are highly engaged on deadlift but only when using double overhand grip.
2. I not competing so why should I care.
3. I can double overhand 405 with no problem so my grip is ok and will still get stronger as long as I only use straps for the heavier sets above that.
Negatives: I don't want to look like a pussy...lol
TheDarkStark
Member
I have a shake for breakfast every morning during the week, though it's never the only thing I eat.
I'll either blend up it up with 1 cup of raw old-fashioned oats (dry)
http://nutritiondata.self.com/facts/breakfast-cereals/1597/2
Or I'll have a PB Banana sandwich on wheat
If I'm really in a hurry I'll just grab a pack of instant-oatmeal and go.
On weekends I vary it up a bit more, and try to eat more whole foods.
I can actually get a resin bag for really cheap. I'll start with that first before I buy the Grip Power Pads.
Brolic Gaoler
formerly Alienshogun
Did you ever incorporate external rotations and band pull aparts?
FallingEdge
Member
This sounds fantastic and I will buy this now.
sp3ctr3
Member
Need help to figure out if I'm on the right track here. I've never really worked out and started about 2 months ago. Last year at the checkup, the doc told me that my fat percentage was 23%. I weigh 85kg and I'm 180cm tall. I'm not skinny but not fat either. I have a small gut and small pointy manboobs.
My goal is to get the fat percentage down. I would like to hit an area between 10-15% and to get there I'm doing the following things:
DIET:
breakfeast is a small bowl of oatmeal with a cup of milk and a couple of cups of coffee when I get to work. As a snack before lunch i typically eat a banana.
At lunch I eat 2 pieces of brown, fullgrain bread, with an egg and maybe a piece of ham or other lean meat like roastbeef. And a tall glass of milk. In the afternoon before I go home I eat another banana.
at this point I have consumed about 5-600 calories.
Oh, I have a desk job, so I sit down all day and dont move that much. I calculated my calorie intake to be around 2100 a day and my daily intake varies from 1300-1800 a day, so I eat less than I'm supposed to.
For dinner we make all kinds of things, but I try to eat lean meat like low fat grinded beef, chicken etc. and typically with vegetables and potatoes.
With 2 small kids I don't have a lot of time to work out but I go to the gym 2 times a week, wednesday and thursdag. Here's my routine:
wednesday:
chest, benchpress 3x8
chest, incline press w/ dumbbells 3x8
chest, flys using a cable tower? 3x8
triceps, pulling down a straight bar on a cable tower 3x8
triceps, single hand pulling down on a handle on a cable tower 3x8
45min cardio intermediate level either bike or epileptic trainer. Machine says 600 calories burnt?
abs, regular situps 3x20
abs, leg raises 3x15
thursdays
back, cable tower, sitting down, wide grip pulling down 3x8
back, straight bar double row, bent over 3x8
shoulder, dumbbell overhead raises 3x8
shoulder, dumbbell flys 3x8
neck, dumbbell shoulder raises 3x8
neck, straight bar, close grip, chin raises 3x8
bicep, straight bar curl 3x8
bicep, single dumbbell curl, where I lock my arm on my leg 3x8
sorry for my bad english.
When I started out I weighed 82kg, so I gained 3kg in two months and I feel that my pants are a little more loose. After a workout my chest isn't so pointy and if I flex my abs, the top abs show but it still looks like im wearing a fanny pack under my skin...
How can I speed the process up? Being on a diet for 2 months and working out 2 times a week, I thought it would be faster than this? Just want to make sure I'm not doing anything wrong?
Also, I noticed in the OP that for bench pressing you should only do 3x5 reps and on the last you should do as many as possible. The way I do it now, I can just barely do 8 reps on the last one, so am I supposed to put more weight on so I can only do 5 or do I keep the weight and do 5 for the first 2 and do as many as I can on the last one?
My goal is to get the fat percentage down. I would like to hit an area between 10-15% and to get there I'm doing the following things:
DIET:
breakfeast is a small bowl of oatmeal with a cup of milk and a couple of cups of coffee when I get to work. As a snack before lunch i typically eat a banana.
At lunch I eat 2 pieces of brown, fullgrain bread, with an egg and maybe a piece of ham or other lean meat like roastbeef. And a tall glass of milk. In the afternoon before I go home I eat another banana.
at this point I have consumed about 5-600 calories.
Oh, I have a desk job, so I sit down all day and dont move that much. I calculated my calorie intake to be around 2100 a day and my daily intake varies from 1300-1800 a day, so I eat less than I'm supposed to.
For dinner we make all kinds of things, but I try to eat lean meat like low fat grinded beef, chicken etc. and typically with vegetables and potatoes.
With 2 small kids I don't have a lot of time to work out but I go to the gym 2 times a week, wednesday and thursdag. Here's my routine:
wednesday:
chest, benchpress 3x8
chest, incline press w/ dumbbells 3x8
chest, flys using a cable tower? 3x8
triceps, pulling down a straight bar on a cable tower 3x8
triceps, single hand pulling down on a handle on a cable tower 3x8
45min cardio intermediate level either bike or epileptic trainer. Machine says 600 calories burnt?
abs, regular situps 3x20
abs, leg raises 3x15
thursdays
back, cable tower, sitting down, wide grip pulling down 3x8
back, straight bar double row, bent over 3x8
shoulder, dumbbell overhead raises 3x8
shoulder, dumbbell flys 3x8
neck, dumbbell shoulder raises 3x8
neck, straight bar, close grip, chin raises 3x8
bicep, straight bar curl 3x8
bicep, single dumbbell curl, where I lock my arm on my leg 3x8
sorry for my bad english.
When I started out I weighed 82kg, so I gained 3kg in two months and I feel that my pants are a little more loose. After a workout my chest isn't so pointy and if I flex my abs, the top abs show but it still looks like im wearing a fanny pack under my skin...
How can I speed the process up? Being on a diet for 2 months and working out 2 times a week, I thought it would be faster than this? Just want to make sure I'm not doing anything wrong?
Also, I noticed in the OP that for bench pressing you should only do 3x5 reps and on the last you should do as many as possible. The way I do it now, I can just barely do 8 reps on the last one, so am I supposed to put more weight on so I can only do 5 or do I keep the weight and do 5 for the first 2 and do as many as I can on the last one?
Run on your off days. You should be doing 4-5 days of cardio a week If you want to really lose weight.
Also, is there any wa you can lose the chair at work? You will burn an extra 60 calories an hour by standing versus sitting. Over the course of the day that can add up to the same kind of effect 30 mins of cardio can give you.
Plan your off day cardio at night ( that means sacrificing watching tv or internet... Which is just more sitting time.) That way you can still be there for your family.
Also, is there any wa you can lose the chair at work? You will burn an extra 60 calories an hour by standing versus sitting. Over the course of the day that can add up to the same kind of effect 30 mins of cardio can give you.
Plan your off day cardio at night ( that means sacrificing watching tv or internet... Which is just more sitting time.) That way you can still be there for your family.
well he doesn't take in carbs so it's probably pretty necessary, also fats promote testosterone. I tried the keto thing for a while, I don't think it's something I could do long term, I just end up plateauing hard as hell and feeling kinda miserable. I think I'll try my hand at carb manipulation.
Thanks man!
CornBurrito
Member
Is there some way of tricking your body into not feeling full while you intake calories?
I get full really quickly (my lunch today was small fries + a 6oz burger and I couldn't even finish it all) and I'm never going to be able to put on weight or muscle mass when I eat so little.
I get full really quickly (my lunch today was small fries + a 6oz burger and I couldn't even finish it all) and I'm never going to be able to put on weight or muscle mass when I eat so little.
Damn man that is crazy. I guess you could try drinking more calores but I don't know. How much do you weigh? That just sounds off.
Try eating faster. Also incorporate more calorie-dense foods like milk and peanuts.
Bearded Dudebro
Member
Maybe do something to expand your capacity, like water training?
I'd eat, and when I got full, I'd have a pre-measured bottle of water. I'd force as much water down as I could. Then measure how much I've drank. Next time, drink more, and keep increasing it.
CornBurrito
Member
I'm 5'5 and I've been at 105ish pounds for the last couple of years.
I know it is crazy. But I just don't get hungry, and when I do get hungry it takes very little food for me to actually feel full. I eat ~twice a day.
I'll try looking towards more calorie dense foods. It's somewhat hard to do since I am on a meal plan at college, and my options aren't that great. And I'll try eating faster.
How about eating more foods with olive oil or something?
edit: Oh meal plan at college, that's rough.
Alright...I'm saying goodbye to my gym membership. I haven't gone for the past 2 weeks because I just don't like it there. There are only 2 squat racks, and it's always a pain to go workout because I have to basically wait in line for people to finish with them. Winter is coming up and I think I will have even less will to go to the gym.
So, I looked at my storage room and I should be able to move stuff around to fit a squat rack and bench. Good idea? I live with a roommate so I can have a spotter a lot of the time, but I want to be able to workout alone if I need to as well so security is of utmost importance (I assume safety bars for squats and bench should be okay?).
Any suggestions?
So, I looked at my storage room and I should be able to move stuff around to fit a squat rack and bench. Good idea? I live with a roommate so I can have a spotter a lot of the time, but I want to be able to workout alone if I need to as well so security is of utmost importance (I assume safety bars for squats and bench should be okay?).
Any suggestions?
At 105 it doesn't actually sound too crazy. Coconut oil or olive oil may help.
Mister Negative
Member
is it normal to feel weaker on mondays of starting strength? I feel like I struggle more often on Mondays than any other day.
D
Deleted member 12837
Unconfirmed Member
Watched a guy bench 495 today at my gym today. He absolutely could've gotten 500, not sure why he didn't go for it. Very impressive.
There's also a female trainer that works there who is missing a leg, and today she was deadlifting 165 for reps.
Makes me feel like such a wuss for complaining about back pain, but it's also inspiring at the same time.
There's also a female trainer that works there who is missing a leg, and today she was deadlifting 165 for reps.
Makes me feel like such a wuss for complaining about back pain, but it's also inspiring at the same time.
Yeah all you need is a squat rack. Make sure you have enough space on either side to load the bar. They are usually 6 feet long or so.
Hey, so my situation is that I weigh about 70kg, 180cm tall, a kinda skinny build. I've been gymming casually for a while following friends routines and starting to see some upper body gains. But my problem is,I have very disproportionate thighs to the rest of my body, as in they are quite large and muscular and it can make it awkward wearing some clothes. I realise because it's not fat it would be very difficult to make them smaller without losing muscle from my entire body, so is my best option to do some serious weight gain in the upper body to make it more proportionate or is that just going to give me larger thighs still?
TheDarkStark
Member
My delts are feeling a bit fatigued so I decided to take it easy for a week and do high rep low weight, in circuit fashion to keep my heart rate up....
MY GOD THE PUMP! My arms felt like they were going to explode. What a truly amazing feeling.
Gonna take the whole weekend off and attempt to max out on Bench and OHP next week.
MY GOD THE PUMP! My arms felt like they were going to explode. What a truly amazing feeling.
Gonna take the whole weekend off and attempt to max out on Bench and OHP next week.
Etrian Oddity
Member
i got dat squat soreness
Loving it. I just wish my runner's knee would go away, I'd really love to get back into jogging. I need to cut my mile time so I can prepare for the military....
I've been getting compliments lately, too. Apparently my weight loss is visible over the past month and a half. My strength is increasing too, so the Leangains approach is definitely a success. Believing the hype.
Loving it. I just wish my runner's knee would go away, I'd really love to get back into jogging. I need to cut my mile time so I can prepare for the military....
I've been getting compliments lately, too. Apparently my weight loss is visible over the past month and a half. My strength is increasing too, so the Leangains approach is definitely a success. Believing the hype.
Going back to the gym tomorrow for the first time in a month, can't wait, been doing a lot of body weight training in that time period so hopefully the drop in strength isn't too much. Also saw an old picture of myself @ a friends wedding, I look like a completely different person, can't believe I was that damn fat.
Brolic Gaoler
formerly Alienshogun
The military will get you where you need to be for your run.
The thing you need to focus on is body fat percentage.
So I did that 50 rep thing again for back. Holy shit I had a great workout. Gym was packed though and I didn't get to do all the exercises I wanted to but I made due. Basically you pick a weight you can get 10 solid reps with. Not too easy but also not where your last 2 reps are in poor form because you're failing. After the first set, you wait 30 seconds and do as many as you can, again with good form. Wait 30 seconds and repeat. Do this until you get to 50 reps total. More advance lifters can do like 75 I guess. Take a nice 3-4 minute break inbetween exercises.
I did:
Pull downs
Bent over dumbbell rows
Seated Hammer Strength Rows
Face pulls
Then finished with standing dumbbell curls
I feel it fucking every where in my back right now. It's amazing. Going to give it a shot with legs tomorrow.
I did:
Pull downs
Bent over dumbbell rows
Seated Hammer Strength Rows
Face pulls
Then finished with standing dumbbell curls
I feel it fucking every where in my back right now. It's amazing. Going to give it a shot with legs tomorrow.
SerArthurDayne
Member
So guys, I have a questions about alternatives to squats.
Basically I am getting some pretty severe groin pain. Long story short, I did a few things and it seemed to be getting better for a couple weeks until today. I might try again next time to see if it was a fluke, but I'm not sure.
Anways, I did some leg presses, but I'm interested in knowing what else I can add to my repertoire to hit some of the similar muscles while I give physical squats a rest and get some healing time.
I have no idea how front squats work, but I would assume they hit the groins about the same? If not I might try and figure those out.
As for the long story- I started to develop some pain doing real squats. Moved to a squat machine and that was okay for a bit, but then I developed pain there. I started treating with ice, high-compression shorts, NSAIDs and athletic bandaging. That seemed to work for a couple of weeks. I had one of my better workouts Monday and felt fine, but I did 1 squat today and was immediately in pain and had to stop.
Any idea what might be causing this? I know I haven't given many specifics. I generally have weak tendons and such- develop tendonitis and shin splints pretty easily, so I am currently putting it down to bad genetics.
Basically I am getting some pretty severe groin pain. Long story short, I did a few things and it seemed to be getting better for a couple weeks until today. I might try again next time to see if it was a fluke, but I'm not sure.
Anways, I did some leg presses, but I'm interested in knowing what else I can add to my repertoire to hit some of the similar muscles while I give physical squats a rest and get some healing time.
I have no idea how front squats work, but I would assume they hit the groins about the same? If not I might try and figure those out.
As for the long story- I started to develop some pain doing real squats. Moved to a squat machine and that was okay for a bit, but then I developed pain there. I started treating with ice, high-compression shorts, NSAIDs and athletic bandaging. That seemed to work for a couple of weeks. I had one of my better workouts Monday and felt fine, but I did 1 squat today and was immediately in pain and had to stop.
Any idea what might be causing this? I know I haven't given many specifics. I generally have weak tendons and such- develop tendonitis and shin splints pretty easily, so I am currently putting it down to bad genetics.
Bought a new treadmill finally! Fingers crossed it's good. Reviews seem very positive.
DKN RoadRunner.
Hopefully it'll be my start to getting fitter and losing some weight again! I was doing really well several months back, but then I got busy and just lost out on all my steam. Basically put back on (nearly) all the weight I lost. Over a stone. But I'm motivated to start working out again, sort of miss it tbh. Mainly I want to be able to use it leisurely any time during the day without necessarily having to go to the gym (no car at present). Especially whilst watching TV etc.
Any recommendations on tread milling routines?
DKN RoadRunner.
Hopefully it'll be my start to getting fitter and losing some weight again! I was doing really well several months back, but then I got busy and just lost out on all my steam. Basically put back on (nearly) all the weight I lost. Over a stone. But I'm motivated to start working out again, sort of miss it tbh. Mainly I want to be able to use it leisurely any time during the day without necessarily having to go to the gym (no car at present). Especially whilst watching TV etc.
Any recommendations on tread milling routines?
what exactly is it that you are going to do? is "bodyweight raises" an specific exercise? (english not my first language, etc..)
I want to do that calf challenge, God knows my calves are pathetic (14 inches it seems).
EDIT: I just read FallingEdge's article, answer is there.
I think I should be okay. I have a 8'x10' room to work with, though there's a storage shelf around 4'2' that will be in there as well, along with a few other small things.
Anything I should be looking for? Certain types of squat racks? Certain types of benches? A certain bar? Certain plates? I really don't know what I'm getting into, heh.
Shake and/or milk, AFAIK. A bar would most likely be loaded with carbs.
30 for 30 Shorts: Arnold's Blueprint
http://www.grantland.com/story/_/id/8424161/the-first-short-new-30-30-documentary-series
You can watch the full short at the link (12mins long)
http://www.grantland.com/story/_/id/8424161/the-first-short-new-30-30-documentary-series
You can watch the full short at the link (12mins long)
Etrian Oddity
Member
That's good to hear then, since that means I'm on the right track.
sp3ctr3
Member
Yes my desk is one of those elevation ones, so I will try and stand more during the day.
About reps, whats better? 3x5 where last set is lift to failure or 3x8?
Also, protein intake. All my protein comes from what I eat. I get between 80-100g a day. I've been told that protein ups the motabolism?
I don't want to loose weight, I want to get my fat % down.
abstract alien
Member
This is enough to make anyone feel shameful of themselves. What a woman...
Going to switch up my routine from a 3-day modifiedish Starting Strength routine to something like this:
A (M/Th): Squats (3x5), Overhead Press (3x5), Bench Press (3x5), Pull-ups (3xFailure)
B (T/Fr): Hang Cleans (3x5), Good Mornings (3x7), GHDs (5x10), Dips (3xFailure)
C (Sa): Deadlifts (3x5), Front-Squats (1x4), Zerchers (1x4), Close-Grip Bench Press (3x5), Pull-Ups (3xFailure)
A (M/Th): Squats (3x5), Overhead Press (3x5), Bench Press (3x5), Pull-ups (3xFailure)
B (T/Fr): Hang Cleans (3x5), Good Mornings (3x7), GHDs (5x10), Dips (3xFailure)
C (Sa): Deadlifts (3x5), Front-Squats (1x4), Zerchers (1x4), Close-Grip Bench Press (3x5), Pull-Ups (3xFailure)
About 60-90 min most of the time. Three main lifts and maybe few accessories if I feel like it. Most of the time goes to waiting between reps since I sometimes have to wait 5min or so when it gets heavy.
It's always said that an hour or under is the ideal but I can't get out so fast if I want to do any assistance since I'll wait so long between reps. You'll probably take longer when you get heavier with the weights.
If you want to loose weight and maintain your muscle mass you need to eat quite a lot of protein. At least 1g/lbs of body weight. So you probably need to up your protein intake from what I see here. To lose weight it's as simple as eating less than your body needs. The rate of you'r fat loss depends on how much you eat. If your deficit is small you lose weight slower than if you'r deficit were larger.
About your routine: You should do some established and proven routine instead of making your own. You can start making your own routines when you know enough about weightlifting but for a newcomer just doing your own thing is a bad idea. There's the routine in the OP which you should definately consider instead of what you posted. You'r routine doesn't even include any leg work.
The OP routine has you doing 3x5 for bench press. Not as many as possible on the last set, that's a different routine.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
Did you all of the OP posts? If you didn't you should.
HarryHengst
Member
Probably not, no. A gut has to do with bodyfat, so unless you actively work on cutting it wont happen.
Or your posture is wrong. If you got tight hips, which most people these days seem to have due to spending so much time sitting instead of squattnig, that can fuck with your hips and push out your gut/ass.
sp3ctr3
Member
Ok, so eating less calories doesn't mean that I lose fat but could also mean that I can't maintain my muscle mass so it's burning that instead? And more protein will help with maintaining muscle mass?
I only have time to workout 2 times a week (wed/thu) so do I bump the protein intake on those 2 days + friday? If I take excess protein on the off days, won't that just turn into fat?
I don't have leg excersises in my routine as I dont want to bulk, just tighten up and get the fat % down. I have pretty fit legs as a result of lots of running walking in previous jobs/hobbys.
The beginner routine, how would you suggest I fit that into a 2 day routine, if possible? I have about 1 hour total a day and would like to get atleast 15min hiit cardio in too.
Is there an alternative to regular squats? My gym doesn't have a squat rack, so an alternative would be great.
Silphonica
Banned
Need some advice on my left knee. Recently at random times of the day, my knee hurts. On the inside half. When I go into the gym and warm up squats with the bar, the first warm up set hurts, but as I start to add weight the pain goes away. It's not sore all the time, however, I want to know if this is common because I'm ramping the weight quite quickly and I don't want it to get out of hand.
Protein should be high everyday, not just the days you lift. But on lifting days you can generally eat a bit more than on off days. And nothing you eat will turn into fat if you are on a calorie deficit. You'r body won't store fat in that state.
Also you may want to look into these:
http://rippedbody.jp/
http://www.leangains.com/
My two day a week version of the beginner routine would look something like this:
A.
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
B.
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Bent Over Rows - 3 set of 5
But if fat loss is your primary concern I would also look into Insanity/P90X -programs which are mainly used to lose fat and maybe build a bit of muscle in the process. The good thing about them is that you do them at home so you save some time. There's a thread for P90X in here also.
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