FallingEdge
Member
5+ week for bench then 60% working max for OHP and rows. Follow that up with some isolated arm work.
I'm still sore from deads/bench on Wednesday.
I'm still sore from deads/bench on Wednesday.
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
- Start date
- Status
Christopher
Member
I don't know how to resize but I just watned to share for those who think they can't lose weight or are having a hard time. The first picture was me at 244 lbs and a size 40 waste the others are of me at 177 lbs and a size 34 waste. You can do it.
Thanks, it was a nice and interesting distraction. If anything, the constant running around was decent cardio.
Short term - To try not to get too bulky through the coming winter in NY. I've got a bit leaner, but I always pack on a small layer of fat when it gets cold. Damn my body's survival instincts.
Long term - To become a ridiculously fit grandfather, so that my grandkids can say, "My grandpa can beat up your dad."
I had midterms this week, and as a result I wasn't able to get to the gym for about eight days. I tried to keep up by doing body-weight exercises at home: lots of push-ups with different hand spacing, pull-ups and chin-ups, crunches, chair dips, etc.
I got into the gym yesterday and found that I could bench 10 lbs more than I could last week. That was a good feeling; I had expected to regress if anything. Since I might not be able to get in the gym today, I did a massive workout yesterday: squats, bench press, dumbbell press, overhead press, skullcrushers, bent rows, reverse grip curls, lat pull-downs, and abdominal work. I felt sore afterwards, but I also felt amazing.
Looking at myself in the mirror, I can already see a huge difference from when I started five weeks ago. It's great. I can feel it as well. On my campus there's a big hill that you have to climb to get to certain buildings, and I don't get out of breath climbing it anymore.
I fucked up last night by smoking three cigarettes with friends. I really need to get some nicotine gum if I'm going to go out drinking with smokers.
I got into the gym yesterday and found that I could bench 10 lbs more than I could last week. That was a good feeling; I had expected to regress if anything. Since I might not be able to get in the gym today, I did a massive workout yesterday: squats, bench press, dumbbell press, overhead press, skullcrushers, bent rows, reverse grip curls, lat pull-downs, and abdominal work. I felt sore afterwards, but I also felt amazing.
Looking at myself in the mirror, I can already see a huge difference from when I started five weeks ago. It's great. I can feel it as well. On my campus there's a big hill that you have to climb to get to certain buildings, and I don't get out of breath climbing it anymore.
I fucked up last night by smoking three cigarettes with friends. I really need to get some nicotine gum if I'm going to go out drinking with smokers.
congratulations! the difference in your size is substantial.
how old is the first pic and how long have you been training?
TheFightingFish
Member
I'm actually super proud of my parents who have both stayed in dope shape as grandparents. When I take the kids home to visit them it's none of this lazy sitting around at the grandparents junk. My Mom lifts and bikes all the time and is a pretty fair racquetball player. And my Dad...well last time I called home Mom was like "ohh, he went to a hiking trip to Nepal out by Everest." And then get images like this dropped in my inbox (face obscured to protect the innocent granddad). Kinda random stuff that he likes to do now with the kids grown and out of the house.
Yeah, I'm hoping to be at least half as badass when I've got Grandkids of my own, I've got a bit to live up to. So much better to stay in shape as you get older, obviously your body will start letting you down in some areas (heavy lifting, contact sports), but just about everyone can stay healthy if they try. With folks living longer than ever before who want's to spend 30 years of retirement indoors, slowly breaking down? Not me.
Christopher
Member
6 months to get in shape that was totally eating right drinking tons of water and the gym everyday.
Happy to help but why wait?
ThingontheFloor
Member
Pretty sure he means starting one now in preparation for his wedding in 6 months. Or you meant that too. I don't know, why he warned us ahead of time that he'd be asking for help is a bit confusing.
Restarted 5/3/1 BBB. Today was squats. Didn't get the chance to do the deadlift accessory. Feels bad having lost some weight and seeing my numbers go down for squats, but since eating like shit (aka pizza and burgers) the last two weeks because of the hurricane, today went surprisingly well, though the weight was pretty light.
Bench went okay too.
Can't wait to get strong.
Bench went okay too.
Can't wait to get strong.
But the whole time is messed up. If the wedding is January 1st then that is less than 2 months away...Just start working out now and never stop. It should be part of your life.
Head of Vengarl
Banned
I finally bit the bullet and started lifting. Nothing major, just a little routine before work:
Mon/Wed/Fri
- Dumbbell bench press
- Dumbbell bicep curls
- Dumbbell military press
- Bicycle crunches
Tu/Th
- Dumbbell back row
- Dumbbell tricep extension
- Dumbbell shrug
- Kettlebell Russian twist
- Bicycle crunches
I wish I had a squat rack for my house, but that would be a bit impractical. I try doing dumbbell squats sometimes but they don't really cut it.
Mon/Wed/Fri
- Dumbbell bench press
- Dumbbell bicep curls
- Dumbbell military press
- Bicycle crunches
Tu/Th
- Dumbbell back row
- Dumbbell tricep extension
- Dumbbell shrug
- Kettlebell Russian twist
- Bicycle crunches
I wish I had a squat rack for my house, but that would be a bit impractical. I try doing dumbbell squats sometimes but they don't really cut it.
AdventureRacing
Member
Better off starting now and easing yourself into it. I know time can be a limiting factor during this part of the year but you can start off simple. Start working on your diet (i know christmas lol) and maybe start doing some simple body weight exercises.
If you really want to do this and stick to it you're best to just jump in. Delaying yourself to a later date will only encourage you not to start at all. No better time than today as they say.
Get a duffel bag and some sand. Really versatile.
Alright I'm going all in here. I've been in pretty good shape before in terms of cardiovascular, but never really done any sort of serious weight-lifting.
Age: 23
Height: 6'0"
Weight: 200
Goal: Low Body fat %, healthier joints, more energy, cut up/add strength
Current Training Schedule: N/A
Current Training Equipment Available: Bench with Olympic Bar and Curl Bar, Elliptical, Cardio Bike, pull up bar.
Comments: Lots of questions.
First things first-
Just bought this Bench. (Picture is just a random photo from google)
Has a preacher Bench and a leg add-on. Also can adjust the rack and has add on for dips. Came with a town of weight also.
The main problem I have right now is that my knee is still recovering from some strange chondromalacia/cartilage issue, that has been slowly improving, but I've been up and down on the exercises. This really limits me for the time being on lower body workouts outside of Isometric stuff. I've been increasing my workout time on the ellitpical ATM to improve my knee, and I figured in the meantime I could work my upper body.
Today I had a friend show me some exercises. We did a ton of Benching, Incline bench, Chest dips, and finally resisted preacher curls. For pretty much all of these exercises I started low to get a gauge of my strength, worked my way up, maxed out, and worked my way back down. Usually did about 5 or 6 sets on each exercises.
So here are my main questions...
1. Since I really can't do too much that puts pressure on my knees, what are some good replacement exercises to hit my VMO?
2. Also since I'm limited by my knee, what should my routine look like since I can't do lower body... for instance what should I do tomorrow? Or the day after, assuming I'll take a rest day.
3. Finally is it ok to do cardio daily? I usually do a half hour on either the elliptical or the cardio bike.
Thanks for any help guys!
Age: 23
Height: 6'0"
Weight: 200
Goal: Low Body fat %, healthier joints, more energy, cut up/add strength
Current Training Schedule: N/A
Current Training Equipment Available: Bench with Olympic Bar and Curl Bar, Elliptical, Cardio Bike, pull up bar.
Comments: Lots of questions.
First things first-
Just bought this Bench. (Picture is just a random photo from google)
Has a preacher Bench and a leg add-on. Also can adjust the rack and has add on for dips. Came with a town of weight also.
The main problem I have right now is that my knee is still recovering from some strange chondromalacia/cartilage issue, that has been slowly improving, but I've been up and down on the exercises. This really limits me for the time being on lower body workouts outside of Isometric stuff. I've been increasing my workout time on the ellitpical ATM to improve my knee, and I figured in the meantime I could work my upper body.
Today I had a friend show me some exercises. We did a ton of Benching, Incline bench, Chest dips, and finally resisted preacher curls. For pretty much all of these exercises I started low to get a gauge of my strength, worked my way up, maxed out, and worked my way back down. Usually did about 5 or 6 sets on each exercises.
So here are my main questions...
1. Since I really can't do too much that puts pressure on my knees, what are some good replacement exercises to hit my VMO?
2. Also since I'm limited by my knee, what should my routine look like since I can't do lower body... for instance what should I do tomorrow? Or the day after, assuming I'll take a rest day.
3. Finally is it ok to do cardio daily? I usually do a half hour on either the elliptical or the cardio bike.
Thanks for any help guys!
well, shut down legs and all physical activity that requires anything more than a walk.
http://www.livestrong.com/article/281043-how-to-recover-from-a-pulled-hamstring/
Yeah that's what I've been planning. Really upset about it. Everything's been going well at the gym. Then this happens and it's shutting me down for at least two weeks. I know for sure this is going to set all of my lifts back for six weeks. I'll probably have to lower the weight and build everything back up again.
fuck.
hamstrings are not something you mess with, so don't get tempted to come back early.
otherwise i think a break is a good thing. i know i took a week off and i came back stronger, i don't know if 2 weeks is too long or just more of a good thing. you'll be fine.
I used to get little strains during preseason during my first few years of college soccer. This is a major strain. I knew that the second I heard the pop.
When I had the little strains, I'd shut everything down for a week or two. This is a definite two week plus injury. I'll probably shut down squats and deadlifts for a month and a half, and do iso workouts two or three weeks from now instead.
1. http://www.sportsinjuryclinic.net/rehabilitation-exercises/knee-hamstring-thigh-exercises/vmo-rehab
2. if you can't do lower body, which i seriously doubt, then dedicate all your time to upper body. chest/tri, back/bi, and shoulders. 3 day split. probably much better ways to do this but thats what i would do if my legs were incapcitated
3. i do cardio daily, but i'm not training for strength at the moment. i don't think 30 minutes will seriously affect your lifts unless you do the cardio before the lifting.
what are you goals?
I don't think you should have a problem doing cardio daily especially since it's on eliptical and not a very high intensity, you should be alright. I don't know too much about vmo exercises, but this vmo stretch is something I like to do when my knees are beginning to hurt.
I don't know if you're on any supplementation, but I believe Fish oil and glucosamine should do your knees/joints good.
I wish I could help with you building a routine, but I'm kinda lazy at the moment and never been all that great at it. I think it really depends on how much leg work you're able to do, for example I don't think you should be doing leg extensions, deadlifts, squats, hamstring curls right now. Because of this, maybe you'd be better of doing a sort of Push/Pull routine. Maybe push movements one day, pull movements another, cardio only on the third, rest and repeat. Just my two cents, but I'm not really a programmer. My current split is: Monday: Chest/tri's, Tues: back/Bi's, Wed: Shoulders/traps, Thurs: off, Friday: arms, Sat: Legs.
Look up chondromalacia to understand why I can't do lower body. My knee cap is off track and I need to start by releasing my hamstrings and quads which has been a struggle, then I can do something with an actual range of motion in my knees.
I read however there are 30 degree squats that are good for people with Chondro in that it won't require your knee to track. I'm not trying to skimp out on lower body, I have all the equipment to do it and would love to get into, but it's just not in the cards right now.
My goals btw are losing some weight, adding some strength, and building up some good muscle. One reason is confidence, the other is to preserve my joints. The muscles should be great cushion for all of them.
I tried Gluc didn't do too much to be honest, but it is getting better. My hamstrings are so incredibly tight I know that's a huge part of my problem. I've also been foam rolling my IT band and quads. I got really good for a while, then I gave up on the exercises as far as isometric stuff, because it's just so slow moving. I want to get my knee healthy and move onto more serious quad builders.
My friend briefly talked about push pull. Sorry I'm a complete noob at this so I'll try to get an understanding.
Thanks a ton the help so far
! One step at a time, I'll eventually put together a nice routine. I'm also glad to hear cardio daily is fine. I made a mistake however yesterday in doing cardio first. Didn't seem to affect my strength though.First day I should do presses, pushups, dips. Next day, rows, pullups, curls? Am I completely off on that?
Captain Knutsman
Member
Hi workout-gaf
Been working out on and off for a few years now, currently doing crossfit mainly. I rarely experience stuff I can't explain, but lately I've noticed something strange. The skin (and bone - not sure) on my one underarm (left if it matters) sometimes will become sensitive and 'sore' after a workout. It doesn't feel like the muscles are pumped, and it seems to be in the skin.
As an example, today I did 10 sets of 5xfront squat, 10xburpees and 15xbox jumps - so nothing intensive on the arms. But all day I have been experiencing this 'soreness'.
Historically my underarms and wrists have usually been a limiting factor in heavy lifting if that matters - Neither have ever been broken. Should I be worried or is it just a case of overworking? I am very confused, hope somebody can help me
Been working out on and off for a few years now, currently doing crossfit mainly. I rarely experience stuff I can't explain, but lately I've noticed something strange. The skin (and bone - not sure) on my one underarm (left if it matters) sometimes will become sensitive and 'sore' after a workout. It doesn't feel like the muscles are pumped, and it seems to be in the skin.
As an example, today I did 10 sets of 5xfront squat, 10xburpees and 15xbox jumps - so nothing intensive on the arms. But all day I have been experiencing this 'soreness'.
Historically my underarms and wrists have usually been a limiting factor in heavy lifting if that matters - Neither have ever been broken. Should I be worried or is it just a case of overworking? I am very confused, hope somebody can help me
A
A More Normal Bird
Unconfirmed Member
Quite possibly an impinged nerve, or a load issue. 50 reps of front squats could easily be the culprit in either case. What is your grip like? When you say your underarm, what do you mean? Triceps and other parts above the elbow or the underside of your forearm leading to your wrist? If it's the latter the chance of it being front squat related gets a bit higher.
This is the main reason why I squat and do my OHPs on a gym ball. Gotta train that core brah.
wood chops, fun core exercise
--
ok i need some suggestions. i just heard about an opening at A&F over winter break for shirtless greeter. i need to get to 8-10% BF in a month and a half. how do i do that? eat hella clean and do a bodybuilder routine?
What's your bodyfat now?
As for diet suggestions:
-LeanGains/Intermittent fasting?
-PSMF? (Lyle McDonald's Rapid Fat Loss Diet to be more precise)
MrCookiepants
Member
I have a whole garage full of gym equipment just sitting there. All I need is the motivation.
Inspire me guys. Tell me how great it is having a set of gloriously defined pecs to squeeze at night.
Inspire me guys. Tell me how great it is having a set of gloriously defined pecs to squeeze at night.
I have a whole garage full of gym equipment just sitting there. All I need is the motivation.
Inspire me guys. Tell me how great it is having a set of gloriously defined pecs to squeeze at night.
If you don't have the motivation in you it's hard for anyone to give it to you either. You need to find it yourself.
I have a whole garage full of gym equipment just sitting there. All I need is the motivation.
Inspire me guys. Tell me how great it is having a set of gloriously defined pecs to squeeze at night.
In my humble opinion, you are trying to find the motivation in the wrong place.
I lack the ability tu put into words how or what are the feelings that compel me to keep doing something that needs dedication and commitment, but I can say it's not the result (pecs or abs or any bodypart in this case).
it just makes me feel alive, everytime it feels like I win a small internal battle against nothingness and emptyness. The reward is health and a better looking body but I am not exactly expecting anything by the time I finish a session.
EDIT 1: EH, on another topic, www.bodybuilding.com is looking for nice quads, in case anyone is interested XD
EDIT 2:
MjFrancis, never got to thank you for this.
Straight to the point, clear, no asshole attitude, definitely a reason to stay around.
Thanks a lot!
MrCookiepants
Member
If I was the only person that could motivate myself then I'd never get anything done.
Some people need a little push. Isn't that why personal trainers exist? If I had any money I would definitely be looking into that.
I kinda get what you're saying. Everyone wants a perfect body, but that's not enough. You need to find something else in it that'll make you inclined to put in the work.
Hi fitness GAF.
Used to play rugby and my fitness was good. But then I went away to uni and stopped, the uni team wasn't great. It was a drinking club.
Anyway twelve months down the line I feel my fitness has taken a dive and I would like to have some sort of gym routine that can help me out. For the last three weeks I have been going to the gym 3 maybe 4 times a week but I don't feel what I'm doing at the minute is going to make much of a difference. I need some informed people to help me put a plan together and this is where you guys come in.
Can you help me put together a plan that can help me put some muscle back into my core. This is the main focus cause I'm starting to be a little flabby. My arms need building back too. My cardio needs to be strengthened to a reasonable level too.
Currently I am:
Height: ~5' 10"
Weight : 105kg
Please help me get back into shape !
Used to play rugby and my fitness was good. But then I went away to uni and stopped, the uni team wasn't great. It was a drinking club.
Anyway twelve months down the line I feel my fitness has taken a dive and I would like to have some sort of gym routine that can help me out. For the last three weeks I have been going to the gym 3 maybe 4 times a week but I don't feel what I'm doing at the minute is going to make much of a difference. I need some informed people to help me put a plan together and this is where you guys come in.
Can you help me put together a plan that can help me put some muscle back into my core. This is the main focus cause I'm starting to be a little flabby. My arms need building back too. My cardio needs to be strengthened to a reasonable level too.
Currently I am:
Height: ~5' 10"
Weight : 105kg
Please help me get back into shape !
Myostatin blockers? The ones used in medical research pretty much do this without any side effects thus far shown. And the animals look swole as FUCK.
what can be done against tearing a muscle?
I also had a hamstring tear 3 months back, since I don't do (or did back then) anything intense with the hamstrings, I thought it went away by itself after some days.
However, 2 weeks ago, I was trying different speeds on the treadmill and after going a bit overboard with it, I felt the tear again in the exact same place, out of nowhere, after 2.5 months ..... it isn't that bad but it worries me that it doesn't seem to heal properly and that any extreme move brings the injury back rather easily...
My cousin-in-law is an Atletic Trainer at my old high school. i was lucky enough to be at the high school yeaterday prior to a football game. He initially said it was probably just a bad strain. Today, he felt my hamstring up again and felt a small tear in one of higher hamstring muscles. I'm going to the orthopedist tomorrow to make sure.
Tears take months to be back to 100%. Up until now, I've never experienced it. Hopefully my cousin's husband is wrong.
However, my friend tore his while playing a preseason basketball game a few years back. He was out for most of the season and took a ton of rehab. Although he tore two of the three hamstring muscles.
Take it slow. Really slow. Even with a slight tear, you have to remember that it's like a broken bone. By the time you get a cast off of your broken bone, your bone is still technically broken. It may have a callous over the break, but it's not a full on bone yet. That takes a few more months.
Work on strengthening your hamstring by doing stretching workouts and slowly work in iso workouts with a small amount of weight. Running will take time.
Tears take months to be back to 100%. Up until now, I've never experienced it. Hopefully my cousin's husband is wrong.
However, my friend tore his while playing a preseason basketball game a few years back. He was out for most of the season and took a ton of rehab. Although he tore two of the three hamstring muscles.
Take it slow. Really slow. Even with a slight tear, you have to remember that it's like a broken bone. By the time you get a cast off of your broken bone, your bone is still technically broken. It may have a callous over the break, but it's not a full on bone yet. That takes a few more months.
Work on strengthening your hamstring by doing stretching workouts and slowly work in iso workouts with a small amount of weight. Running will take time.
Today, an old guy on the exercise bike was telling another guy about what he had read about the end times, Israel and how gravity in Israel is perfectly balanced compared to other places. I'm not even in the USA, so I never get to hear this shit except on GAF. Is the gym a place for conspiracy theories elsewhere too?
- Status