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[kylej]

Hello fitness-GAF!

I'm having a bit of a problem with my workout routine: right now I'm only able to go to the gym on Tuesdays, Thursdays and Fridays.

My current schedule is a program my brother gave me. It goes like this:

Day 1
Seated Leg Curl
Deadlifts
Pull-ups
Dumbbell row
Stomach

Day 2
Deadlifts
Lunges
Dumbbell Bench Press
Lying Triceps Press
Stomach

Day 3
Dumbbell Step-up
Deadlifts
Military Press
Rear Lateral Raise
Stomach

Is there any reason why he said you should deadlift 3 times a week? When you're lifting heavy that's going to be murder on your CNS.

1) Your main compound movement should be the first thing you do. Seated Leg Curls should come after Deads, Pullups, and DB rows
2) You need to squat
3) You need barbell bench

For a 3 day split I'd do something like

Day 1
Deadlifts
Pull-ups
Dumbbell row
Cable Row/whatever assistance you like
Stomach

Day 2
Squats
Lunges
Leg curls/whatever assistance you like
Stomach

Day 3
Barbell bench
Military Press
Dumbbell bench
Lying Triceps Press
Rear Lateral Raise/whatever assistance you like
Stomach

I prefer a 4 day split because I like to give shoulders their own day, but you don't have to. Arrange day 3 based on what you want to focus on - military press first, or barbell bench, etc. DB bench should be accessory work.

 

[Brolic Gaoler]

I'm definitely losing fat doing IF.

I just put on a shirt that was still too tight even after my cut and it fits really well.

I'll never to a "cut" again knowing this, and it's simple as hell. Shit, and I'm not even following the leangains program. I'm just not eating breakfast!

 

[Mully]

Few things I'd change:

-Place the bar further down your traps/shoulders, and less on your neck. This reduces the lever length, easing up the stress on your lower back, and is less painful
-Your "depth" is good and probably the furthest you can go with your flexibility
-Your lower back is rounding a bit, more on some reps than others. Try bending your knees/sticking your ass back just a little more and focus on a strong arch

Okay. Thank you guys. I'll keep working on my form. For some reason, it always takes me some time to learn a new exercise. Once I get it, I get it though.

Just curious, is there any particular reason you are doing Good Mornings instead of, say, RDLs?

Variation and my hamstrings aren't as strong as my quads.

 

[rando14]

I'm definitely losing fat doing IF.

I just put on a shirt that was still too tight even after my cut and it fits really well.

I'll never to a "cut" again knowing this, and it's simple as hell. Shit, and I'm not even following the leangains program. I'm just not eating breakfast!

One of us! One of us! One of us!

 

[deadbeef]

Check my Good Morning form please.

Focus on pushing your hips back as if you were trying to touch the wall with your ass. Break your knees a bit and arch your lower back hard.

I'm definitely losing fat doing IF.

I just put on a shirt that was still too tight even after my cut and it fits really well.

I'll never to a "cut" again knowing this, and it's simple as hell. Shit, and I'm not even following the leangains program. I'm just not eating breakfast!

This sounds horrible!

 

[Imm0rt4l]

Focus on pushing your hips back as if you were trying to touch the wall with your ass. Break your knees a bit and arch your lower back hard.



This sounds horrible!

It's not too bad, just breaking fast later than normal. Honestly, I could keep this up indefinitely.

 

[Brolic Gaoler]

This sounds horrible!

It's not bad at all, and I still eat breakfast food sometimes, just at lunch instead of in the morning.

 

[blackflag]

I'm definitely losing fat doing IF.

I just put on a shirt that was still too tight even after my cut and it fits really well.

I'll never to a "cut" again knowing this, and it's simple as hell. Shit, and I'm not even following the leangains program. I'm just not eating breakfast!

I do it but only because it is easier and I prefer huge meals. I eat between 3pm and 11pm.

I'm not convinced it is making me any leaner but I guess I wouldn't really know since I'm at 800-1k deficit daily. Fat loss didn't speed up though.

 

[blackflag]

I keep getting close to posting a picture of my progress. Don't really have a before but I'm sure I could pull something out.

I think I have some body dysmorphia though because every time I'm about to post them I stop cuz I think I still look like crap. Even though others say I look great.

I've lost 84 lbs so I know I look pretty decent especially compared to before when I was 310 lol.

 

[Spiritreaver]

I keep getting close to posting a picture of my progress. Don't really have a before but I'm sure I could pull something out.

I think I have some body dysmorphia though because every time I'm about to post them I stop cuz I think I still look like crap. Even though others say I look great.

I've lost 84 lbs so I know I look pretty decent especially compared to before when I was 310 lol.

I am sure you look awesome man! Don't worry. I know that feeling though, I still have it big time.

Also congrats on the weight change, from your posts I can tell you know your shit and your numbers back it up too.

 

[blackflag]

I am sure you look awesome man! Don't worry. I know that feeling though, I still have it big time.

Also congrats on the weight change, from your posts I can tell you know your shit and your numbers back it up too.

Thanks man I'm trying to be you lol. I think I'll post them when I can get someone else to take them. I feel dumb taking mirror shots.

 

[TheDarkStark]

It's not bad at all, and I still eat breakfast food sometimes, just at lunch instead of in the morning.

So I assume you're going the 16/8 method? One concern I would have about doing something like that is that there's no way I could eat 3000 clean calories in 8 hours, especially since about 1 & a half out of the 8 would be spent lifting. Eating 3000 clean calories in an entire day is hard enough.


Also random note: I've been adding 5 lbs to my bench press every single week. I'm up to 200x10, which by most charts out there would put my 1 rep max around 270, which is much higher then it's ever been in the past.

I'm also doing this without a spotter, I may have been able to squeeze out another rep or two if I had somebody to spot me.

 

[FallingEdge]

Thanks man I'm trying to be you lol. I think I'll post them when I can get someone else to take them. I feel dumb taking mirror shots.

Embrace them. You feel great after taking them. I know I do.

So I assume you're going the 16/8 method? One concern I would have about doing something like that is that there's no way I could eat 3000 clean calories in 8 hours, especially since about 1 & a half out of the 8 would be spent lifting. Eating 3000 clean calories in an entire day is hard enough.

The idea behind IF is that you don't necessarily have to eat clean. Eat smart, but if it fits in your macros, go for it.

------------------

First day of 3 month BBB and I feel good. Chins are by far going to kick my ass. Only did 3x8 and then 2x10 of lat pulldowns (underhand grip). Face pulls and called it a day. On 5/3/1 bench day, I will do triceps and curls.

 

[Cudder]

Yeah dood! Post them numbers as it is fun to compete with you guys.

Like take Alien for example. He's a big guy but I'm cooler than he is. That adds like +150 to all my maxes. So I'm only 100 lbs away from his squat now.

Yeah, suck on that.

Tomorrow is first day of the 3 month BBB challenge. Time to do this.

Here is my "before" pic:

Will post another 3 months from now.

USA! USA! USA! USA!

This is pretty much where I want to end up, you have a great physique man.

 

[L0st Id3ntity]

Did 230lbs squat today doing SS, anyone else feels stronger in the second and last sets? First set feels heavy, 3rd set I could've honestly 8 repped that shit, maybe the warm up progression of SS isn't enough for my legs.

I'm definitely losing fat doing IF.

I just put on a shirt that was still too tight even after my cut and it fits really well.

I'll never to a "cut" again knowing this, and it's simple as hell. Shit, and I'm not even following the leangains program. I'm just not eating breakfast!

I've seen your pics progress, yes that last pic is definetly your best, even your face looks better.

I've been on IF for several months now except for weekends, Usually 16-18 hours, but occasionally 20. Helped me immensly in losing old stubborn fat (former 285lbs teenager now with six soon eight abs) while still progressing in SS except for bench press (my max is bodyweight of 153).

 

[Brolic Gaoler]

Did 230lbs squat today doing SS, anyone else feels stronger in the second and last sets? First set feels heavy, 3rd set I could've honestly 8 repped that shit, maybe the warm up progression of SS isn't enough for my legs.


I've seen your pics progress, yes that last pic is definetly your best, even your face looks better.

I've been on IF for several months now except for weekends, Usually 16-18 hours, but occasionally 20. Helped me immensly in losing old stubborn fat (former 285lbs teenager now with six soon eight abs) while still progressing in SS except for bench press (my max is bodyweight of 153).

Thanks man, and yeah, that definitely sounds like a warm up issue.

So I assume you're going the 16/8 method? One concern I would have about doing something like that is that there's no way I could eat 3000 clean calories in 8 hours, especially since about 1 & a half out of the 8 would be spent lifting. Eating 3000 clean calories in an entire day is hard enough.


Also random note: I've been adding 5 lbs to my bench press every single week. I'm up to 200x10, which by most charts out there would put my 1 rep max around 270, which is much higher then it's ever been in the past.

Yeah, or even 17-7.

I don't eat clean at all right now, but I don't eat terrible either. That's the beauty of it.

 

[Spiritreaver]

Thanks man I'm trying to be you lol. I think I'll post them when I can get someone else to take them. I feel dumb taking mirror shots.

Pfft, you'll demolish me!

Also self-timers! It takes forever to pick the right shot and angle, but that's generally what I use.

 

[Enco]

Pfft, you'll demolish me!

Also self-timers! It takes forever to pick the right shot and angle, but that's generally what I use.

Lighting is everything.

It can make someone with a crappy body look great and someone with a great body look crappy.

 

[bro1]

Completely revamped my workouts due to the triathlons. Since squats and deadlifts were proving too much for my recovery, I've focused mostly on upper body, and doing what I call a "high school" workout. Lots of incline bench, shoulder presses, pull ups and tons and tons of curls and pushdowns. I've never focused on arms before and the volume is having great results!

 

[Brera]

I've been doing atkins/low carb and working out for the past 2 months and I look the best I've ever looked! Loving my arms, chest and shoulders!

Another month and another stone lost and I'll be at my goal of 11st at 5'6"

Best thing I ever did! Regret cheating this past month as I would have met my goal by now!

 

[blackflag]

Lighting is everything.

It can make someone with a crappy body look great and someone with a great body look crappy.

that's part of my problem. I'm so pale you can barely see any definition in my pictures. Now I understand why bodybuilders get that ridiculous tan

 

[thomaser]

Need inspiration? Look at this badass: 43 years old, got his right arm destroyed up to his shoulder in a motorcycle accident six years ago. The whole arm is paralyzed, and the right shoulder WAS paralyzed.

This weekend, he set a new Norwegian record in squats for seniors, with 281 kilos (619 pounds). Here's the squat (first video). He uses a strap he invented himself to fasten his right, useless arm to the bar. The second video shows him at the same meet, deadlifting 200 kilos. Again, with only one functioning arm. Imagine the strain on the left wrist!

Oh, and as mentioned, his right shoulder used to be paralyzed. But after training hard on deadlifts, the nerves have somehow recombined and given the shoulder back a tiny bit of its former usability. Just enough strength to not rip the shoulder out of its socket when he's deadlifting. He's still driving a motorcycle too - he just rebuilt it so that all the controls are on the left side.

 

[Puddles]

Hey guys. I just got gym access recently at my grad school. I have class three days a week, and I don't plan to drive to campus on the other days, so basically I have three days of gym access every week.

I want to build some muscle mass and lose some fat. Can anyone recommend a good 3x/week weightlifting plan? I'm not sure which muscles I should group together on each day.

Edit: after reading the OP

Age: 28
Height: 5'10''
Weight: 180
Not sure about body fat, probably around 17% or so. My trouser size hasn't changed since high school, but I have more fat around my midsection and a bit under my chin, which I'd like to lose. I have very slight definition to my abs at the moment, but nowhere near what I'd like. I guess my goals would be a more defined chest, defined abs, and bigger arms and shoulders. I definitely want more upper-body strength. I did some dips last night, and I could only do five consecutively. Back in high school I could do 15+ without much difficulty.

The days when I have access to the gym are Monday, Wednesday and Thursday. I'm not sure how the consecutive days would affect the suggested workout plan.

 

[JB1981]

Need inspiration? Look at this badass: 43 years old, got his right arm destroyed up to his shoulder in a motorcycle accident six years ago. The whole arm is paralyzed, and the right shoulder WAS paralyzed.

This weekend, he set a new Norwegian record in squats for seniors, with 281 kilos (619 pounds). Here's the squat (first video). He uses a strap he invented himself to fasten his right, useless arm to the bar. The second video shows him at the same meet, deadlifting 200 kilos. Again, with only one functioning arm. Imagine the strain on the left wrist!

Oh, and as mentioned, his right shoulder used to be paralyzed. But after training hard on deadlifts, the nerves have somehow recombined and given the shoulder back a tiny bit of its former usability. Just enough strength to not rip the shoulder out of its socket when he's deadlifting. He's still driving a motorcycle too - he just rebuilt it so that all the controls are on the left side.

holy cow incredible!

 

[reilo]

Focus on pushing your hips back as if you were trying to touch the wall with your ass. Break your knees a bit and arch your lower back hard.



This sounds horrible!

I don't eat breakfast, either. I've been steadily gaining weight, too, but not with all of the excess and bloating.

For reference, I weighed 183lbs in the morning on August 26th. I literally came back from the gym 10 minutes ago (my workout ended at 1:30pm) and I haven't had my big lunch yet of the day, so I am at around 16-17 hours on fasting. My current weight? 188lbs.

It's not bad at all, and I still eat breakfast food sometimes, just at lunch instead of in the morning.

Berry french toast for lunch nomononnonommmm

 

[deadbeef]

It's not the breakfast food I'd miss as much as just actually having something to eat in the morning. I just didn't enjoy the Intermittent Fasting stuff.

 

[Mully]

I've been watching Elite FTS videos all day. They explain things very well.

 

[rando14]

LOL

 

[Mully]

LOL

Why?

 

[FallingEdge]

This is pretty much where I want to end up, you have a great physique man.

Thanks buddy.

LOL

woooooooooow.

fuck that lol.

 

[IceCold]

Why?

Because they won't want people to actually grow muscles. You can groan or moan while lifting, bang weights, etc. If you do they will sound an alarm lol. Their reasoning is that it intimidates the people there that prefer to use the bike machine or do curls with 2lb dumbbells.

 

[Tashi]

http://i.imgur.com/Ele8i.jpg[IMG]

LOL[/QUOTE]

No fucking way lol

I was actually deadlifting one morning in my New York Sports Club gym was told to try to put the weight down more gently because it was making a lot of noise.

 

[MrToughPants]

320x20 successful... :S ...Did front squats Sunday and my legs are feeling it.

Taking a mid-workout break, just had the shits while squatting.

150kg next week

 

[entremet]

Hey guys. I just got gym access recently at my grad school. I have class three days a week, and I don't plan to drive to campus on the other days, so basically I have three days of gym access every week.

I want to build some muscle mass and lose some fat. Can anyone recommend a good 3x/week weightlifting plan? I'm not sure which muscles I should group together on each day.

Edit: after reading the OP

Age: 28
Height: 5'10''
Weight: 180
Not sure about body fat, probably around 17% or so. My trouser size hasn't changed since high school, but I have more fat around my midsection and a bit under my chin, which I'd like to lose. I have very slight definition to my abs at the moment, but nowhere near what I'd like. I guess my goals would be a more defined chest, defined abs, and bigger arms and shoulders. I definitely want more upper-body strength. I did some dips last night, and I could only do five consecutively. Back in high school I could do 15+ without much difficulty.

The days when I have access to the gym are Monday, Wednesday and Thursday. I'm not sure how the consecutive days would affect the suggested workout plan.

You could try one of the OP programs, although I would recommend doing them in non-consecutive days.

If not, you can try a push, pull, legs type of program, which can do be done consecutively.

 

[Brolic Gaoler]

Well, a week and a half later I finally have my belt and its really really nice, but its the wrong fucking size. They sent a large not a medium so I'm at the last 3 notches on the damned thing. I'm fucking pissed off. Not only now do I still have to wait, but now I am inconvenienced by having to send this thing back.

 

[blackflag]

I thought the deadlift thing has been true there for awhile. Maybe it was just some locations before.

It's a gym for fat moms anyway. No loss. They can keep having their free pizza and donut day and I'll keep going to a real gym.

 

[blackflag]

Well, a week and a half later I finally have my belt and its really really nice, but its the wrong fucking size. They sent a large not a medium so I'm at the last 3 notches on the damned thing. I'm fucking pissed off. Not only now do I still have to wait, but now I am inconvenienced by having to send this thing back.

They take so long to ship too. I'd be very annoyed. Should get my spud belt tomorrow.

 

[FallingEdge]

I thought the deadlift thing has been true there for awhile. Maybe it was just some locations before.

It's a gym for fat moms anyway. No loss. They can keep having their free pizza and donut day and I'll keep going to a real gym.

I would love to go to their gym on free pizza and donut day. Do bench + accessory (cause they can't bitch about this) and then eat all the free foods.

 

[entremet]

I would love to go to their gym on free pizza and donut day. Do bench + accessory (cause they can't bitch about this) and then eat all the free foods.

Bench is on rack if I remember.

 

[Brolic Gaoler]

Bench is on rack if I remember.

Smith machines only?

LOL

 

[FallingEdge]

Bench is on rack if I remember.

Smith machines only?

LOL

 

[JB1981]

Planet Fitness is the Judgment Free Zone, and they sound am alarm if someone drops weight on the floor. Can't believe deadlifting was ever allowed at all there

 

[Brolic Gaoler]

This really fucking sucks, so I have this bad ass belt, but I can't use it. I've waited a week and a half, and now I have to wait even longer, AND I have to send it back.

This is some major shit.

At least they sent me a shirt for it taking so long to get here, maybe they will do some other "nice" shit.

Edit: Oh, and the belt really doesn't slide when you get it on. It doesn't need much breaking in at all. It's fucking nice, I was able to put it on immediately. It is VERY comparable to the economy belt though.

 

[Mully]

This really fucking sucks, so I have this bad ass belt, but I can't use it. I've waited a week and a half, and now I have to wait even longer, AND I have to send it back.

This is some major shit.

At least they sent me a shirt for it taking so long to get here, maybe they will do some other "nice" shit.

Edit: Oh, and the belt really doesn't slide when you get it on. It doesn't need much breaking in at all. It's fucking nice, I was able to put it on immediately. It is VERY comparable to the economy belt though.

Link? I'm on the final notch on my belt and it's getting pretty loose.

 

[Brolic Gaoler]

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=5653

 

[Mully]

Damn.

That looks sexy.

 

[Brolic Gaoler]

Damn.

That looks sexy.

It is, and they aren't kidding when they say it's easy as hell to break in, you can tell the moment you start fucking with it.

Plus there's that whole guaranteed for life thing.

 

[Gilby]

Alright, Thanksgiving is over and I'm sick of stuffing my face, time to cut so I can be studly for Halloween!

 

[Brolic Gaoler]

Alright, Thanksgiving is over and I'm sick of stuffing my face, time to cut so I can be studly for Halloween!

Hello fellow time traveler!

Spoiler

yes, I realize he's Canadian

 

[Gilby]

Hello fellow time traveler!

Canada is from the future!