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[Mr.City]

Kinda bummed about my workout this morning. Was looking forward to squat day...foolishly didn't warm up. My left knee seems a little tight/strained now when bending back up. It's like my patellar tendon is getting stretched or caught on something.

Is this from too much weight/not going down far enough? What's the remedy here? Just take a week or two off from squats?

That's a new one to me. If you got a camera with video capabilities, you could show us your form. I would try leaving it alone for a bit and maybe warming up the knee.

I just hit a new PR on chin-ups, 10 chins at a bodyweight of 228-ish. Half way there to my goal of 20 chin-ups.

 

[entremet]

What's the best way to measure BF percentage?

 

[CrankyJay]

That's a new one to me. If you got a camera with video capabilities, you could show us your form. I would try leaving it alone for a bit and maybe warming up the knee.

I just hit a new PR on chin-ups, 10 chins at a bodyweight of 228-ish. Half way there to my goal of 20 chin-ups.

I'm going to rest it. What are good alternative to squats? I don't want to be muscular on top and scrawny in my legs...lol.

Ended up finishing my workout with leg curls and calf extensions.

 

[ezrarh]

I feel like my knees come forward too much when I do heavy squats and as such I can't get them on level with my ass. If they don't come over, I will topple backwards. I drive my heels into the ground but I think it's my shoes. They are pretty flat, but not completely. Is that probably it?

Your knees should be pushing out at a slight angle when you're doing the squat. Also try doing the movement without shoes, that could help as well.

 

[sangreal]

What's the best way to measure BF percentage?

http://weightology.net/weightologyweekly/?page_id=146

 

[FallingEdge]

Hi everyone,

Age: 30
Height: 6'1
Weight: ~228
Goal: 200lbs - 28lb weight loss
Current Training Schedule: 3-5 times a week


I've been working out steadily since mid April. Depending on overtime at work I usually end up working 3 times a week on busy work weeks and 4-5 on average. I'll occasionally throw in a Saturday workout. Each workout is roughly an hourish

I don't know if it's too early to tell but I'm not seeing or feeling any fat loss. I weight train for most of the week and have 1 dedicated cardio day. Not sure what the issue could be but I'm guessing its too much of a cut in calories? This is what I usually eat during the work week.

Morning: Protein shake, instant oatmeal with 1 tsp natural peanut butter, Fiber 1 bar, Fage yogurt

Afternoon: Banana, cup of cottage cheese, and a "salad" of corn, kidney beans, black beans, and avocado with a dash of light salad dressing.

Evening: Mostly tuna with a mix of wild rice and quinoa and veggies. Or I'll make a turkey burger with a side of veggies. I'll also have about 2 more protein shakes. One after my afternoon workout and another before bed.

I eat a little more heartily on the weekends (but still healthy) with a lot of vegetables and turkey or vegetarian dishes. I've cut out sugar in my coffee and only have maybe one-two beers on the weekends.

Am I going about this the right away? Or is there something I can do to steer me in a better direction for weight loss? I'm slightly feeling defeated.

Do you know how many calories you are taking in? What is your maintenance level at? Also, just because you aren't dropping the number on the scale doesn't mean you don't have any progress. How do you look? Clothes fit any different? Is your waist getting smaller when you measure it?

 

[PushingButtons]

Do you know how many calories you are taking in? What is your maintenance level at? Also, just because you aren't dropping the number on the scale doesn't mean you don't have any progress. How do you look? Clothes fit any different? Is your waist getting smaller when you measure it?

According to the FreeDieting.com calculator my maintenance level is at 2819 calories. I'm taking in generally between 1800-2500 calories depending on the day. I'm definitely well within the deficit levels.

Personally I haven't noticed any changes and my clothes are not fitting any different. The only change I have noticed is larger muscles in my arms, shoulders, and legs. But I'm not seeing anything appearing to be less fatty. For whatever it's worth, my girlfriend said my shoulders look to be leaner.

 

[twofold]

In regards to Crossfit, main site WODs are terrible and dangerous. I did it for a while and was no healthier or stronger when I finished compared to when I started.

Crossfit Football, on the other hand, is incredible. I got way stronger and my cardio improved tons. A friend of mine managed to get his squat to about 400~ on the program while improving his endurance and speed. It's definitely worth looking into.

 

[Mr.City]

According to the FreeDieting.com calculator my maintenance level is at 2819 calories. I'm taking in generally between 1800-2500 calories depending on the day. I'm definitely well within the deficit levels.

Personally I haven't noticed any changes and my clothes are not fitting any different. The only change I have noticed is larger muscles in my arms, shoulders, and legs. But I'm not seeing anything appearing to be less fatty. For whatever it's worth, my girlfriend said my shoulders look to be leaner.

What type of workouts are you doing? Am I reading this correctly in that you are working out 3-5 times a week?

 

[PushingButtons]

What type of workouts are you doing? Am I reading this correctly in that you are working out 3-5 times a week?

Yup, 3-5 times a week, every week for the 2 months.

I workout a group of muscles each day. And try to incorporate freeweights and machines into my workouts. I'll be doing deadlifts, squats, skull crushers, tricep presses, bench presses, bent over rows, and various cable machine exercises. I try to mix it up once a month. For cardio I usually hop on the elliptical once a week and try my hardest to go for 45 minutes.

 

[Petrie]

Yup, 3-5 times a week, every week for the 2 months.

I workout a group of muscles each day. And try to incorporate freeweights and machines into my workouts. I'll be doing deadlifts, squats, skull crushers, tricep presses, bench presses, bent over rows, and various cable machine exercises. I try to mix it up once a month. For cardio I usually hop on the elliptical once a week and try my hardest to go for 45 minutes.

So no actual plan or programming would be the first thing you need to fix. You shouldnt be "mixing it up", you should have a plan for progress and goals, and be increasing the weight workout to workout. The OP programs would be a great start.


Also, you're a beginner, you shouldnt be working out so often.

 

[Splash Wave]

Can anyone tell me what to expect from skipping a week of working out? Next Friday I'll be visiting my girlfriend for a week with no gym access.

I've been back on SS lately, and have been seeing some pretty substantial gains now that I'm finally warming up properly (even without eating a significant amount). What kind of toll does this absence typically take?

While this question was already answered sufficiently, I was wondering if there's a good bodyweight exercise routine I might mess around with while gone. I know it's not going to replace SS, but I want to do something.

 

[kylej]

While this question was already answered sufficiently, I was wondering if there's a good bodyweight exercise routine I might mess around with while gone. I know it's not going to replace SS, but I want to do something.

Beat off.

 

[Brolic Gaoler]

God I love summer. So many booty shorts at the gym today. Also, seemed to be way more women than usual.

 

[MjFrancis]

While this question was already answered sufficiently, I was wondering if there's a good bodyweight exercise routine I might mess around with while gone. I know it's not going to replace SS, but I want to do something.

pull-ups - 5x10
dips - 5x10
pistol squat 5x5 (each leg)

3x/week (M/W/F)

It's got your pull, push and squat movements covered.

And it's better than nothing.

 

[TheFightingFish]

While this question was already answered sufficiently, I was wondering if there's a good bodyweight exercise routine I might mess around with while gone. I know it's not going to replace SS, but I want to do something.

Well there are a number of books out there that could probably give you a pretty solid routine. I know a few folks recommend "Convict Conditioning" and I personally thought that "You Are Your Own Gym" was pretty ok. One thing that I've found with doing bodyweight work is that working into the more advanced movements got me better results than just increasing reps on the basic movements (which does rather make sense, at least to me). As your ability to do say pushups increases don't just do more and more, move into one armed pushups and handstand pushups.

 

[Splash Wave]

Beat off.

But I'll be having sex on a regular basis!

I'm going to look into what you've all posted so far, so thanks.

MJFrancis: That sounds fantastic, but I doubt I'll have any way of doing pull-ups, unfortunately. I can probably do dips with a chair or something.

 

[balddemon]

well i'm officially my goal weight of 180lbs. see if i can maintain that for a week and then i think i'll start cutting.

 

[SamVimes]

go for it. i can't do it, but some ppl can.

however i do suggest setting some goals. since you're skinny, how about gaining some weight?

Because no matter how i try it i don't seem to be able to, every day i eat a lot and basically sit on my ass doing nothing and yet nothing changed. I could try lifting but right now i really don't have the time to go to gym (i'm under exams).

 

[balddemon]

Because no matter how i try it i don't seem to be able to, every day i eat a lot and basically sit on my ass doing nothing and yet nothing changed. I could try lifting but right now i really don't have the time to go to gym (i'm under exams).

count your calories and see how much you actually eat. also you only need 45 minutes in the gym 3x a week. it would be a good break from studying imo.

 

[TheFightingFish]

But I'll be having sex on a regular basis!

I'm going to look into what you've all posted so far, so thanks.

MJFrancis: That sounds fantastic, but I doubt I'll have any way of doing pull-ups, unfortunately. I can probably do dips with a chair or something.

Just look around, I'd be pretty suprised if you really didn't have a way to do pull-ups. In hotels I've just wedged open a door with a towel and used the top of the door, works alright. Stairwells and stuff can also work.

 

[MjFrancis]

MJFrancis: That sounds fantastic, but I doubt I'll have any way of doing pull-ups, unfortunately. I can probably do dips with a chair or something.

You're welcome!

Just look around, I'd be pretty suprised if you really didn't have a way to do pull-ups. In hotels I've just wedged open a door with a towel and used the top of the door, works alright. Stairwells and stuff can also work.

Great ideas. With the right eye, the opportunity to do pull-ups can be seen all around you. Tree branch, park fence, gate archway, etc.

 

[CliqWriter]

Because no matter how i try it i don't seem to be able to, every day i eat a lot and basically sit on my ass doing nothing and yet nothing changed. I could try lifting but right now i really don't have the time to go to gym (i'm under exams).

Track calories. Report back. I had this same excuse.

 

[SamVimes]

Track calories. Report back. I had this same excuse.

count your calories and see how much you actually eat. also you only need 45 minutes in the gym 3x a week. it would be a good break from studying imo.

Ii'm not sure if i can do this, i eat in a cafeteria every day since i live in a campus.

Still, i'll check.

 

[thomaser]

Kinda bummed about my workout this morning. Was looking forward to squat day...foolishly didn't warm up. My left knee seems a little tight/strained now when bending back up. It's like my patellar tendon is getting stretched or caught on something.

Is this from too much weight/not going down far enough? What's the remedy here? Just take a week or two off from squats?

You probably just have tight muscles or tendons around the knee. You could try pressing into the muscles with a hard ball, and just squeeze it in there for a while. Alternatively, use a foam roller. The muscles at the outside of the thighs are often veeery tight. Or you could try this.

PS. I've struggled with pain in my hand for a while, and now it's almost completely gone after three visits to a physiotherapist. She found a tendon that was probably "bunched up" or something like that, and corrected it by really digging into it with her finger, plucking at it like you pluck a string. It hurt really bad, and she kept doing it for 10-15 minutes until the pain subsided. She basically broke down the damaged tissue in order to make it grow back in the correct way. It worked, and I'm now almost pain free and can start doing presses again.

 

[entremet]

In regards to Crossfit, main site WODs are terrible and dangerous. I did it for a while and was no healthier or stronger when I finished compared to when I started.

Crossfit Football, on the other hand, is incredible. I got way stronger and my cardio improved tons. A friend of mine managed to get his squat to about 400~ on the program while improving his endurance and speed. It's definitely worth looking into.

Crossfit Fooball has definitely way better programming than the main site. Plus John Welbourne, the founder and former O-lineman, knows his stuff.

 

[Devolution]

God I love summer. So many booty shorts at the gym today. Also, seemed to be way more women than usual.

Shedding quick pounds for bikini bods probably. Speaking of which I should start doing a bit of swimming at the gym since it has a pool.

 

[Dash27]

Am I going about this the right away? Or is there something I can do to steer me in a better direction for weight loss? I'm slightly feeling defeated.

I'd cut the shakes, rice, quinoa, beans, fiber bars and eat more like your evening meal all day. Small portion of lean protein, lots of veggies, good fats like almonds, avocado etc. Drink water. See pictures I posted last page.

Straying a bit here and there isnt catastrophic but try and string together as many "good" days as you can.

Write down everything you eat. You dont have to calorie count but writing it tends to keep you honest and aware.

Incorporate sprints into your workout. They seem to really kick start fat loss for me especially when you're trying to lose those last few pounds, but if you need to shed 30ish pounds just the nutrition will get you going quickly.

 

[Dash27]

Crossfit Football, on the other hand, is incredible. I got way stronger and my cardio improved tons. A friend of mine managed to get his squat to about 400~ on the program while improving his endurance and speed. It's definitely worth looking into.

Never did the mainsite stuff but yeah CF Football is great. All the strength bias CF people like football and people like Rob Orlando seem to be much more on the right track than the mainsite stuff.

 

[sphinx]

after doing push ups I am starting to feel that the joints between the arm and the shoulder are complaining.. is it common for that problem to arise with push ups?

it's not that the muscles are sore or estimulated or extenuated.. it feels more like the bones themselves aren't confortable anymore with the exercise.

I am doing them with a bad position, right?

 

[Mr.City]

Because no matter how i try it i don't seem to be able to, every day i eat a lot and basically sit on my ass doing nothing and yet nothing changed. I could try lifting but right now i really don't have the time to go to gym (i'm under exams).

NOT EXAMS. What's so strange about exams is that it's only a 1-3 hour test. You only really need an hour or so at the gym. If you're trying to cram the entire semester in a week, then that's going to be rough for you.

 

[bro1]

http://thechive.com/2011/06/07/fit-girls-are-they-scary-hot-or-just-scary-36-photos/?obref=obinsite

your welcome
(semi NSFW)

 

[CrankyJay]

You probably just have tight muscles or tendons around the knee. You could try pressing into the muscles with a hard ball, and just squeeze it in there for a while. Alternatively, use a foam roller. The muscles at the outside of the thighs are often veeery tight. Or you could try this.

PS. I've struggled with pain in my hand for a while, and now it's almost completely gone after three visits to a physiotherapist. She found a tendon that was probably "bunched up" or something like that, and corrected it by really digging into it with her finger, plucking at it like you pluck a string. It hurt really bad, and she kept doing it for 10-15 minutes until the pain subsided. She basically broke down the damaged tissue in order to make it grow back in the correct way. It worked, and I'm now almost pain free and can start doing presses again.

Could be. I work out every weekday...so I do a ton of elliptical machine and walking my dog in addition to my lifts. It could just be fatigue or whatever.

 

[Petrie]

I'd cut the shakes, rice, quinoa, beans, fiber bars and eat more like your evening meal all day. Small portion of lean protein, lots of veggies, good fats like almonds, avocado etc. Drink water. See pictures I posted last page.

Straying a bit here and there isnt catastrophic but try and string together as many "good" days as you can.

Write down everything you eat. You dont have to calorie count but writing it tends to keep you honest and aware.

Incorporate sprints into your workout. They seem to really kick start fat loss for me especially when you're trying to lose those last few pounds, but if you need to shed 30ish pounds just the nutrition will get you going quickly.

This is pretty much it.

That and get yourself on an actual program.

 

[reilo]

http://thechive.com/2011/06/07/fit-girls-are-they-scary-hot-or-just-scary-36-photos/?obref=obinsite

your welcome
(semi NSFW)

#25. That's it.

 

[CrankyJay]

http://thechive.com/2011/06/07/fit-girls-are-they-scary-hot-or-just-scary-36-photos/?obref=obinsite

your welcome
(semi NSFW)

Good god I would bang the ever living shit out of every single one of them.

 

[Brolic Gaoler]

A guy I used to serve with just posted this on his facebook.

Cutting cycle complete went down to 197 @ 8% BF benched 405 squat 555 and shoulder press of 375

I find that REALLY hard to believe, especially since if his press is that high his bench SHOULD be much higher. I asked him if he's using freeweights and deadlifting, and if he is, he should be competing. If that is legit, the dude is strong as fuck.

 

[kylej]

A press of 375 at sub 200lb bodyweight? Tell him to post a vid cause

 

[Brolic Gaoler]

A press of 375 at sub 200lb bodyweight? Tell him to post a vid cause

I get the feeling it's with smith machines or other types of machines, assuming it's legit at all.

 

[CrankyJay]

He looks like your typical douchebag.

 

[Brolic Gaoler]

He looks like your typical douchebag.

He's SF (most of them I've worked with look that way.) You probably would be too if you were a badass.

 

[Swig_]

Are there any moderate muscle-building workouts that can be done in 2-3, maybe 4 days per week? I used to do P90X, but with my current work schedule, it's nearly impossible to keep up with the amount of workouts required per week. I work 3 12 hour shifts and a 4 hour shift each week, on graveyards. The hardest part is in between my 12 hour shifts.. almost no time between sleeping, preparing/eating a meal, getting ready, etc.

 

[CrankyJay]

What's SF?

 

[reilo]

What's SF?

Special Forces.

 

[CrankyJay]

I'm sure he would appreciate you plastering his picture all over GAF.

 

[Brolic Gaoler]

What's SF?

Special Forces, like Reilo said.


Like I said though, if the dude is moving that, that's awesome. I just find it hard to believe, especially given his build and weight.

I'm sure he would appreciate you plastering his picture all over GAF.

You're probably right, I'll remove them. It's not a "secret organization" though. Shit ain't like the movies.

 

[CrankyJay]

Special Forces, like Reilo said.


Like I said though, if the dude is moving that, that's awesome. I just find it hard to believe, especially given his build and weight.



You're probably right, I'll remove them. It's not a "secret organization" though. Shit ain't like the movies.

Not so much about the SF really...besides, if he can left that much you wouldn't want him wrecking you. =P

Kidding.

Those are 1 rep maxes?

 

[Brolic Gaoler]

Not so much about the SF really...besides, if he can left that much you wouldn't want him wrecking you. =P

Kidding.

Those are 1 rep maxes?

If he can lift that he's about as strong as me. (aside from his freak shoulders)

And yeah, 1 rep maxes.

 

[Devolution]

I'm not a fan of losing so much bodyfat on the midsection that the hips are gone.

 

[MrOogieBoogie]

Finally got a chance to work out over in East NY today at the biggest playground for all those buff calisthenics dudes you've all seen on YouTube.

Man, they don't play around. I think when they saw me, this skinny white guy (only white guy there too, lol) they probably thought, "Is this dude serious?" I held me own, though, and learned a lot from the older guys there who've been doing this shit for 20 years now. 50- and 60-year-old guys pumping out 20 pull-ups like nothing. Every motherfucker there was jacked beyond belief, too. I only wish I started training with them, but it's no biggie.