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[MrToughPants]

Did high reps with lighter weight today since I felt like complete shit from lack of sleep and work... fuck doing Squats. Failed on cgbp I wanted to hit that 20x but maybe in a month or so.

cgbp
154x20
265x20 failed (16)
243x20 failed (14)
200x20 failed (15)

Pendlay Row
200x10x2 (sets)
220x10x2

Lying Ez Row
154x15x2
174x15x2
194x10 + 154x8

 

[Aylinato]

hello work-out gaf


I have some questions:


what are some good work outs for legs?
what are some good work outs for biceps(I want to get ripped)?
what are some other work outs for abs, I tire of sit ups and crunches?



I leg press 295(maxxed out the machine) (I only will post positive things hehe)

 

[Petrie]

hello work-out gaf


I have some questions:


what are some good work outs for legs?
what are some good work outs for biceps(I want to get ripped)?
what are some other work outs for abs, I tire of sit ups and crunches?



I leg press 295(maxxed out the machine) (I only will post positive things hehe)

Squats and dead lifts.
Bench press, overhead press, bent over rows.
All of the above work abs better than crunches.

 

[Napoleonthechimp]

I'm doing the P90x mass schedule (which is more like a traditional weight lifting schedule in comparison to p90x classic) but have fat to lose. Should I continue with it and have a calorie deficit on my non-training days (I've heard that intermittent fasting can be beneficial but I'm not looking to go that low) or concentrate on cardio after the 90 days and a sustained calorie deficit?

The latter sounds like a recipe for failure because I have problems with my energy levels as it is and don't think I could stick with tiring cardio + a reduction in my calorie intake.

 

[Aylinato]

Squats and dead lifts.
Bench press, overhead press, bent over rows.
All of the above work abs better than crunches.

what is a bent over rows?
I do bench press, I didn't know that helped abs..
I also do overhead press

I will have to find a machine/something to do dead lifts, I am weary of doing squats(not sure why)

 

[Petrie]

what is a bent over rows?
I do bench press, I didn't know that helped abs..
I also do overhead press

I will have to find a machine/something to do dead lifts, I am weary of doing squats(not sure why)

You can't do dead lifts or proper squats with a machine.

Just start light with just the bar and work up slowly.

The "abs" you want will come from a low bodyfat %, not from sit ups. Eat better/less.

All the full body compound lifts will work your abs/core.

Please read the OP.

 

[Cudder]

Back in the gym tomorrow after a week and a half. I literally see myself shrinking.

 

[TheDarkStark]

Spent an hour in the gym, then came home and ate a bunch of halloween candy

I give no fucks, I'm going HAM.

 

[MrOogieBoogie]

Tried this exercise for the first time while at the gym today:

http://www.youtube.com/watch?feature=player_detailpage&v=_YcANO5d0nA#t=158s

Holy fuck it works. Chest was on fire.

 

[MrToughPants]

Spent an hour in the gym, then came home and ate a bunch of halloween candy

I give no fucks, I'm going HAM.

We had no visitors tonight since we live rural.

I have a box of 95 Reese assorted, 95 Maynard candies and a 90 box of twizzler and nibs to eat...

Tried this exercise for the first time while at the gym today:

http://www.youtube.com/watch?feature...NO5d0nA#t=158s

Holy fuck it works. Chest was on fire.

LOL

"#1 Chest Exercise - The Inner Pec Incinerator!"

 

[rando14]

FUCK I have so much leftover candy from Halloween and nowhere to put it.

...

...

Help me be strong FitGAF :-(

 

[RumblingRosco]

FUCK I have so much leftover candy from Halloween and nowhere to put it.

...

...

Help me be strong FitGAF :-(

Leftover Halloween candy makes a great quick dose of carbs right before a workout. Just sayin'.

About three weeks ago, a Chinese buffet opened exactly 1 mile from my house. Bulking this winter is going to be so. fucking. easy.

 

[MjFrancis]

I ran out of Halloween candy and started handing out chocolate protein bars.

 

[kylej]

I ran out of protein bars and started handing out pre-workout powder. Little bastards were climbing up street lights after they came to my house.

 

[MrOogieBoogie]

We had no visitors tonight since we live rural.

I have a box of 95 Reese assorted, 95 Maynard candies and a 90 box of twizzler and nibs to eat...



LOL

"#1 Chest Exercise - The Inner Pec Incinerator!"

lol I know, cheesiest title ever.

 

[Veezy]

I ran out of protein bars and started handing out pre-workout powder. Little bastards were climbing up street lights after they came to my house.

I ran out of pre workout powder and started handing out d-bol tabs. Gots ta keep the neighbors ripped.

 

[HarryHengst]

FUCK I have so much leftover candy from Halloween and nowhere to put it.

...

...

Help me be strong FitGAF :-(

The trash can is an excellent place.

 

[MrOogieBoogie]

Any good deals on protein powders goig on right now?

 

[Enco]

People not accepting that the "abductor" machine is a load of crap make me sad.

It helps your squat they say. It builds your thighs they say.

 

[despire]

About three weeks ago, a Chinese buffet opened exactly 1 mile from my house. Bulking this winter is going to be so. fucking. easy.

I envy you

I want a chinese buffet too...

People not accepting that the "abductor" machine is a load of crap make me sad.

It helps your squat they say. It builds your thighs they say.

You just build a better set of thighs (and everything else in the process) with just squats and show them the error of their ways

what is a bent over rows?
I do bench press, I didn't know that helped abs..
I also do overhead press

I will have to find a machine/something to do dead lifts, I am weary of doing squats(not sure why)

Like Petrie said: please read the OP post(s). You need to read them.

 

[sp3ctr3]

Is there a way to replace power cleans with some other excercises? I'm not comfortable with throwing weight around like that and I'm afraid that I will eventually kill myself.

 

[A More Normal Bird]

Any exercise that fills the same role as power cleans - training force production/explosive power - will also involve throwing a weight around at high speeds. However, if you're not sure about your form or don't have access to suitable equipment (revolving sleeve bar, power rack or platform and bumper plates) don't force yourself to do them; especially at lower levels of strength, simply increasing your force output (strength) is effective enough without also increasing the rate at which that force is produced. Add in another compound movement like rows, an assistance exercise for any weak points you may have or just enjoy your shorter training session. As long as you have a solid program and are doing everything else right (diet, rest etc...) your progress will not be hampered.

 

[sphinx]

People not accepting that the "abductor" machine is a load of crap make me sad.

It helps your squat they say. It builds your thighs they say.

in what sense is it a load of crap? there's that machine in my gym, I have tried it and it seems to do what it says it does, work the side of the upper leg/thigh.

I can udnerstand it's not the best thing to do leg workout in general terms but you mean to say it's absolutely fake and that no progress can ever be had from using that machine?

 

[L0st Id3ntity]

Is there a way to replace power cleans with some other excercises? I'm not comfortable with throwing weight around like that and I'm afraid that I will eventually kill myself.

Several months ago I was thinking the same, always felt I'm about to snap some shit up, and that was with only 40kg. Today I do 60kg and honestly think it's one of the most "enjoyable" exercises to do.

If it feels dangerous your form must be off, watch videos and read about the movement, then do like 50 reps with the empty bar or whatever is light for you.

 

[ldcommando]

in what sense is it a load of crap? there's that machine in my gym, I have tried it and it seems to do what it says it does, work the side of the upper leg/thigh.

I can udnerstand it's not the best thing to do leg workout in general terms but you mean to say it's absolutely fake and that no progress can ever be had from using that machine?

I also can't hate this machine. I don't use it but Brazilian women use it a lot and boy, do they get awesome results.

 

[sphinx]

I also can't hate this machine. I don't use it but Brazilian women use it a lot and boy, do they get awesome results.

well german girls here use it a lot too

but with almost no weight and at turtle pace, I am almost tempted to go and tell them "hey babes, step up your game if you want dem nice thighs, no slacking off" lol

 

[HisshouBuraiKen]

well german girls here use it a lot too

but with almost no weight and at turtle pace, I am almost tempted to go and tell them "hey babes, step up your game if you want dem nice thighs, no slacking off" lol

So you would rather they NOT sloooooooowly spread their legs to give you maximum viewing time.

 

[Petrie]

So you would rather they NOT sloooooooowly spread their legs to give you maximum viewing time.

Since they aren't looking to good since they don't workout to get actual results? Why would you want more viewing time for that?

 

[FallingEdge]

you gotta do what you gotta do.

i say spread them.

 

[sphinx]

So you would rather they NOT sloooooooowly spread their legs to give you maximum viewing time.

putting aside the fact that I am gay, there's nothing more off-turning than watching anyone, man or woman, do fitness stuff like they don't give a damn. Some girls do look pretty hot, they know it, they smile and they like to be watched and wear appropiate fitness attires. They could really make me straight for a while, XD, I mean is like having a willing shakira in front of you and saying "I am gay"... haha, come on, EVERYONE should lick shakira's body from top to bottom regardless of sexual orientation.

but being serious, some people look like they are actually absolutely clueless, they don't know how much is too much or too little, they don't seem to know that extenuation is crucial for any results, they use the least weight possible repeaiting 50 times.. thinking about the TV show or what they are going to eat later on, I don't know, looks really sloppy in my opinion.

 

[MrOogieBoogie]

Haha, great post Sphinx.

 

[Petrie]

Haha, great post Sphinx.

Seconded.

 

[ldcommando]

Speaking of people doing dumb things in a gym, do you guys know the lolz gym youtube channel? Their latest video is a real gem, sure to bring the lulz, or to make you cry...
http://www.youtube.com/watch?v=JRh1SmCIMBs
Love the lyrics on that song

 

[yankeeforever2]

Gym was closed for 3 days because of Sandy, and I am working 12 hour shifts all week, lost 3 pounds.

 

[Noema]

Speaking of people doing dumb things in a gym, do you guys know the lolz gym youtube channel? Their latest video is a real gem, sure to bring the lulz, or to make you cry...
http://www.youtube.com/watch?v=JRh1SmCIMBs
Love the lyrics on that song

I lost it when Rippetoe's face started flashing in despair at the pussy padded quarter squats.

And that guy doing seated over head presses in the smith machine on top of a swissball? Holy crap.

 

[Enco]

Speaking of people doing dumb things in a gym, do you guys know the lolz gym youtube channel? Their latest video is a real gem, sure to bring the lulz, or to make you cry...
http://www.youtube.com/watch?v=JRh1SmCIMBs
Love the lyrics on that song

Holy crap :lololol

Brilliant.

Subbed.

 

[sphinx]

Haha, great post Sphinx.

, that's how I see it, some bodies are too good to pass on.

speaking about something else, I tried Handstand push-ups today for the first time... HOLY SHIT... that has to be one of the hardest bodyweight moves ever. did it take you long to get to that??? cause I don't see myself doing repetitions of that demonic move any time soon.

first I tried to stand on my hands and head, then tried to go up from there. I think I lifted myself about half an inch and went back, but all things said, my arms refused to help. I tried three times and nope, it's freaking hard, It feels as if I am going to lift more at once than what I have done so far in my life.

should I approach that move in some other way, like not helping myself with the head and going straight to standing with the hands and go from there?

on a more positive note...

Oh yeah. Managed to do proper hanging straight leg(-hip) raises today for the first time.
In August/September I didn't manage a single rep so I have been doing hanging leg raises to chest.

I re-attempted this today and I managed to three sets of 5-8 reps (and that was also mostly unfocused attempts as I was still in a bit of wonder).

http://www.exrx.net/WeightE xercises/RectusAbdominis/BWHangingStraightLegHipRaise.html

after watching this post with the Gifs (Thanks Man!) I decided to try this, the Hanging Leg-Hip Raise also for the first time and I think it was pretty succesful, but I am not feeling as sure, I did 2 sets, one x 7 and one x 10, kind of messing around and trying to look for weaknesses and/or mistakes.

other than the need to control the body to keep it from swinging back and forth as you return to start position, I didn't feel much impact in my abdominal area.... :/ it was my arms that were kind of shaking and exhausted by the 6-7 repetition. After the tenth, my arms prevented me from going further, but the lifting the leg part.. it felt like I could have gone for many more reps.. I am confused, I thought it would feel like my stomach is burning.. but no, In fact other moves I already do actually do feel like I am going to give birth to a baby alien.

however, from those ab moves, I do 40 reps... maybe I need to have the arm strength to go for as many reps and then it will "burn"???

 

[Brolic Gaoler]

Drive by.

http://www.youtube.com/watch?v=UKZQ_y_15Do&list=UUhYa9F8boCazRnKe6osucHg


Meep meep.

 

[MrOogieBoogie]

Anyone here bike to work?

I tried it for the first time today, and it wasn't too bad. 28 miles roundtrip. The ride there is more difficult than the ride back. Seems like there are lots more uphills. This is from Brooklyn to Manhattan via the Manhattan Bridge, by the way.

I'd be doing this two to four times a week, hopefully sticking to four after a while. Also, took me about 2.5 hours to complete the trip, which I'm hoping to somehow cut down to two hours (although that's a pretty big fucking jump).

Just wondering for those who commute by bike on the regular: How swole are your legs? That's the only part of my body I'm self-conscious about. They're strong, but they could be bigger. I'm thinking biking can help me achieve my goals (don't want weightlifter legs, just muscular and toned).

 

[Spiritreaver]

I don't drive. Only bike/walk.

Start peddlin'.

 

[Paddington Bear]

Hey I have squat booty. I have squat booty bad.

Any cure for squat booty?

 

[MrToughPants]

Hey I have squat booty. I have squat booty bad.

Any cure for squat booty?

Larger hams or quads to compensate for the largest muscle in the body.

 

[Petrie]

I don't drive. Only bike/walk.

Start peddlin'.

I wish I lived in a city where that was possible. Truly jealous.

 

[Cagey]

Fitness-GAF, my calves both suck and blow. Recently my girlfriend burned me with the comparison to "a heavy chick with boobs wearing heels so that her calves look fit". In terms of proportions, my upper legs (quads, mainly) look fine on my frame, but my calves are truly awful. From the knee down, my legs are positively "dainty".

I do all the standard stuff on legs day, but even when I was lifting legs as heavy as possible back in college, my calves were still garbage.

So, for calves specifically... what to do? Exercises, volume, etc. Anything that I can toss in would help (mentally, at first, and hopefully physically after awhile).

 

[MrOogieBoogie]

Fitness-GAF, my calves both suck and blow. Recently my girlfriend burned me with the comparison to "a heavy chick with boobs wearing heels so that her calves look fit". In terms of proportions, my upper legs (quads, mainly) look fine on my frame, but my calves are truly awful. From the knee down, my legs are positively "dainty".

I do all the standard stuff on legs day, but even when I was lifting legs as heavy as possible back in college, my calves were still garbage.

So, for calves specifically... what to do? Exercises, volume, etc. Anything that I can toss in would help (mentally, at first, and hopefully physically after awhile).

Calves are one of those body parts that you just have to attribute to genetics. I've seen people who've never worked out a day in their lives and yet they have some of the most impressive calves.

It's a stubborn muscle, that's for sure. I'm with you, man. My calves are fucking pathetic.

 

[Petrie]

Calves are one of those body parts that you just have to attribute to genetics. I've seen people who've never worked out a day in their lives and yet they have some of the most impressive calves.

It's a stubborn muscle, that's for sure. I'm with you, man. My calves are fucking pathetic.

Same. Quads develop great. Flutes and hams have always been stellar. Calves just look mediocre. Honestly doesn't bother me though. I still hit them, but won't lose any sleep over it.

Take a tap class if you really care.

 

[rando14]

High intensity, high volume. Calves are ridiculous.

edit: or gain a bunch of weight for an extended period of time

 

[Spiritreaver]

High intensity, high volume. Calves are ridiculous.

edit: or gain a bunch of weight for an extended period of time

Pretty much this, it's what I do. I treat calves and traps in a similar manner. I find they respond better to high rep routines. Also STAIRS.

Then again, I used to be fat. So maybe I just lucked out.

 

[grumble]

High intensity, high volume. Calves are ridiculous.

edit: or gain a bunch of weight for an extended period of time

If you think about what calves do all day, it's no surprise that you need massive volume to get them growing. I know a guy who would work out his calves by doing weighted hill sprints. Worked for him!

 

[Cagey]

Pretty much this, it's what I do. I treat calves and traps in a similar manner. I find they respond better to high rep routines. Also STAIRS.

Then again, I used to be fat. So maybe I just lucked out.

I'll start doing some higher reps and supersets. Whether it works or whether my calves are just that damn stubborn, at least mentally I know I'm trying something.

If they're both strongly linked to genetics, I lucked out traps wise. By simply tossing in 3-4 sets of heavy barbell shrugs twice a week, they respond fast.