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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Watch some of the lifters at Cal Strength do high bar squats
Anybody know if the kettlebells they sell at Dick's are worth a shit? I have $100 in gift cards there and I'm looking at this one http://www.dickssportinggoods.com/pr...uctId=12433017.
Kinda worried that it's in a non-pood weight, and that it might be an indicator that the manufacturer doesn't know wtf it's doing.
Kinda worried that it's in a non-pood weight, and that it might be an indicator that the manufacturer doesn't know wtf it's doing.
I will do that. I really appreciate all the advice guys I'm taking notes and will keep you guys informed.
Thanks again.
Pretty cheap whey protein from CVS. I'll just link to the SD thread as it takes a few steps.
http://slickdeals.net/f/5746642-CVS-Whey-Protein-Vanilla-or-Chocolate-6-9lbs-for-33-28-shipped
http://slickdeals.net/f/5746642-CVS-Whey-Protein-Vanilla-or-Chocolate-6-9lbs-for-33-28-shipped
So far here's what we've got already in the home gym:
- Pull-up bar
- Treadmill
- Dumbbells
- Heavy-bag
- Jump rope
- Rowing Machine
- Resistance band
And what's lined up:
- Barbell and plates
- Bench
- Medicine ball
- Stability ball
- Kettlebells
- Plyo-box
Anything essential we're missing?
How much should a decent squat rack go for?
- Pull-up bar
- Treadmill
- Dumbbells
- Heavy-bag
- Jump rope
- Rowing Machine
- Resistance band
And what's lined up:
- Barbell and plates
- Bench
- Medicine ball
- Stability ball
- Kettlebells
- Plyo-box
Anything essential we're missing?
How much should a decent squat rack go for?
parrotbeak
Member
Sounds like it's going to be a really nice set up. I would consider what you're doing now and decide from there what you need. Too many people buy a bunch of stuff and then don't use it.
For me the only essential things in that list would be the dbs, pullup bar, bench, barbell, and rack. I would use the treadmill and rowing machines to warm up but they wouldn't be essential and they'd mostly sit unused. I honestly wouldn't use any of the other things. But that's me. Depends on your program.
Not listed that I would want would be a dip station. I'd get a V shaped one to allow for different width grips.
For me the only essential things in that list would be the dbs, pullup bar, bench, barbell, and rack. I would use the treadmill and rowing machines to warm up but they wouldn't be essential and they'd mostly sit unused. I honestly wouldn't use any of the other things. But that's me. Depends on your program.
Not listed that I would want would be a dip station. I'd get a V shaped one to allow for different width grips.
I'll be doing SS, but we're attempting to make it as dynamic as possible.
Could you link me to a dip-station like you described?
Hello, fitness gaf. I want to lose weight. I noticed I was gaining weight for awhile but it didn't bother me until the majority of my clothes stopped fitting correctly. Fuck buying a new wardrobe it's time for me to stop being lazy. I'd like suggestions for how best to go about it. I've been cutting back on unhealthy food and sweets, as best I can during the holidays, and have stopped drinking flavored beverages aside from a cup of tea occasionally.
I'm 5'8, 22 years old and weigh 214, At home I have access to a treadmill, a recumbent bike, some 8 and 25 pound dumbbellss and one of those weight systems. I also live within walking distance to a soccer field. At my university I have full access to the gym which has a pretty standard setup of cardio machines and weights plus rock climbing and areas for sports.
i currently do 30 minutes of cardio followed by 3 weight exercises (squats, pull downs, etc.) with three sets of 10-15 depending on what I feel comfortable with.
I'm focusing on fat loss.
I'm 5'8, 22 years old and weigh 214, At home I have access to a treadmill, a recumbent bike, some 8 and 25 pound dumbbellss and one of those weight systems. I also live within walking distance to a soccer field. At my university I have full access to the gym which has a pretty standard setup of cardio machines and weights plus rock climbing and areas for sports.
i currently do 30 minutes of cardio followed by 3 weight exercises (squats, pull downs, etc.) with three sets of 10-15 depending on what I feel comfortable with.
I'm focusing on fat loss.
bobs...onGaf
Member
Hi all, Rather than join a gym I am planning on picking up some stuff for use at home - I figure that it would be cheaper (in the long run) - I could fit in some exercises into my daily routine and there is the added benefits of others in the house being able to use the equipment. Seems to be the time of year when sales are on but before going out and picking anything up I thought I would ask for some advice here.
I want to improve on my stamina and I figure interval training on a bike/ treadmill would be good for this. I also want to improve just generally, for me personally its just a image thing. Not going to be making use of any additional strength I gain anyway.
So I figure weights are probably the next most essential item.
What would people recommend? I have never looked at buying weights so is there anything I need to be on the lookout for? I haven't done anything in a while and was hit by an injury a little while back so I really should start low - but then I will just have to buy more weights going forward - is there a way to get a good variety of different weights in one go?
Weights and a treadmill does not seem enough somehow - anything else important to go for? I appreciate any and all advice.
I want to improve on my stamina and I figure interval training on a bike/ treadmill would be good for this. I also want to improve just generally, for me personally its just a image thing. Not going to be making use of any additional strength I gain anyway.
So I figure weights are probably the next most essential item. What would people recommend? I have never looked at buying weights so is there anything I need to be on the lookout for? I haven't done anything in a while and was hit by an injury a little while back so I really should start low - but then I will just have to buy more weights going forward - is there a way to get a good variety of different weights in one go?
Weights and a treadmill does not seem enough somehow - anything else important to go for? I appreciate any and all advice.
HisshouBuraiKen
Member
There's a lot of advice to be given for someone in your situation but here are a few basics:
1) Save the cardio for last, that energy is better used for lifting heavier weight.
2) Learn the proper form for the big lifts and have someone watch to make sure you're doing it properly.
3) Do Starting Strength or Stronglifts 5x5.
4) Track your calories.
Well, you're right that you're missing a power rack. I'd get that before a medicine ball, stability ball, kettle bell or plyo box. You can often get those used for a couple hundred bucks, but new ones can cost more depending on quality.
Yeah. I'd skip most of the other extraneous stuff and get a rack from Craigslist.
I'd go further and say that unless you need the other stuff for a specific purpose, if required you could justify selling all the equipment you have right now to buy a power rack, bench, barbell and plates. Properly programmed, it's effective strength training and conditioning all in one, and you can get a great cardio workout just doing aerobics.
That being said, if I had all that stuff and the rest of the equipment you have, I'd be doing backflips. Maybe something to use to do dips on.
I wasn't going to jump in and tell him to start selling what he has, but I do agree. A Rack, bench, barbell, and plates is all you really need.
I know it's Men's Fitness and all, but some really good recipes on here:
http://www.mensfitness.com/nutrition/what-to-eat/get-gladiator-abs
Thoughts?
http://www.mensfitness.com/nutrition/what-to-eat/get-gladiator-abs
Thoughts?
There are some good recipes, but diet varies by the individual, so a big recipe book like this isn't all encompassing for fat loss. Not to mention that you can't forgot the overall picture: calories in < calories out. Doesn't matter if you have a "gladiator lunch" if you're still in a caloric surplus.
Of course. My prevailing assumption, and why I posted it in this thread, is that people work out while on a diet like that.
I might give one a try, nothing wrong with having good tasting meals, given that they're withing your macronutrients constraints. I'll be less likely to binge as a result of eating decent tasting foods, rather than eating celery sticks or whatever all day.
Any thoughts on what I can do to help a rotator cuff injury heal faster?
It's been a few weeks and I'm not sure if any progress has been made, and I've been trying to keep it iced and take ibuprofen to deal with the swelling.
Really want this to heal up so I can get back to it.
It's been a few weeks and I'm not sure if any progress has been made, and I've been trying to keep it iced and take ibuprofen to deal with the swelling.
Really want this to heal up so I can get back to it.
Rest, magnesium sulfate, calcium and http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html
Those exercises wouldn't aggravate it further?
I tried doing some of those before and it brought the pain back.
You are supposed to use very low weight (5-10lbs AT MOST) in the beginning and do a high-rep count, around 8-10 reps at a time and only do it for a couple of seats each.
Did I mention rest?
I'd also recommend a couple of deep tissue massage sessions (if you can afford it) and let the masseuse know to concentrate on your shoulder.
Yeah, I was trying like 5 lbs. dumbells, but I'll try again.
And how much are we talking for the deep tissue massage?
L0st Id3ntity
Member
Did 320lbs 1x5 deadlifts yesterday, I filmed my entire session with all the warm up sets, every rep looked good until the workset where my upper back rounds a little during the last couple of reps.
I think it's partially because I lose tightness in my core, I never used a belt before, should I start using one for my workset? Never have been injured and would like to keep it that way.
I think it's partially because I lose tightness in my core, I never used a belt before, should I start using one for my workset? Never have been injured and would like to keep it that way.
HisshouBuraiKen
Member
I would just try resting an extra couple minutes next time and see if that helps before you run out and buy a belt. Maybe do some cobra/upward dog stretches too, I find that they help me.
Bam Bam Baklava
Member
Was sick all week. Lost like 7 pounds in the process. Gotta get back on the horse tomorrow.
Can't wait for the new years horde.
Can't wait for the new years horde.
I'd advise not to think of a belt as having anything to do with injury prevention. A belt will help you brace your midsection and keep everything tight during heavy lifting. No more, no less.
I use a belt on the final work set and if I remembered to do so, during a single warm-up set, too. There's bigger lifters here and hopefully they can chime in with their opinions.
Absolutely this. If you are using a belt for "injury prevention", you are absolutely doing it wrong.
FallingEdge
Member
With the 3 month BBB challenge complete, it is time to share my thoughts on the program. First, my final numbers. With it being the last week, I just decided to go for as many reps as I can as opposed to just hitting the minimum.
OHP: 3 reps @ 175
Bench: 8 reps @ 250
Squat: 9 reps @ 335
Deads: 5 reps @ 350
My starting weight was around 225 and now I am at a solid 235. Gained a bit of fat but I wasn't exactly that lean to begin with. Overall, I really enjoyed the program. It is 5/3/1 at its core but I really did enjoy ramping up the assistance exercises to 70% your working max for the final month. Doing 5x10 @ 245 for squats are no fucking joke. My legs were like jello and I had no energy or motivation to do anything else.
My goal is to hit 245 by March and then try to lean out a bit. Not a full blown cut but maybe more of a recomp. Lose a bit of fat around the gut. I don't know, seems a bit dumb to hit 245 and then drop back down to 230 around July even with a lower body fat %. Who knows.
I have no idea what I want to do for the next 6 months though. Maybe more 5/3/1? Just keep the compound lifts but change everything else? I have defintiely gained some size in my chest, arms (16.5 inches cold suckaaaa), back, legs, etc and I want to continue to get bigger. At the same time, I want to get stronger as well. I want a 225 OHP and 315 bench next year. 405 deadlift and 405 squat seem very possible as well.
The fucked up thing about all of this is that I still feel skinny and weak! I remember being around 208 last summer at my leanest and feeling bad. Same with when I was closer to 220. I am at the heaviest I have ever been (with actual muscle lol) but it just doesn't feel like it. Whatever though, always a work in progress.
yeah buddy!
edit: Might be old news but Alienshogun got banned? Anyone know why or for how long?
OHP: 3 reps @ 175
Bench: 8 reps @ 250
Squat: 9 reps @ 335
Deads: 5 reps @ 350
My starting weight was around 225 and now I am at a solid 235. Gained a bit of fat but I wasn't exactly that lean to begin with. Overall, I really enjoyed the program. It is 5/3/1 at its core but I really did enjoy ramping up the assistance exercises to 70% your working max for the final month. Doing 5x10 @ 245 for squats are no fucking joke. My legs were like jello and I had no energy or motivation to do anything else.
My goal is to hit 245 by March and then try to lean out a bit. Not a full blown cut but maybe more of a recomp. Lose a bit of fat around the gut. I don't know, seems a bit dumb to hit 245 and then drop back down to 230 around July even with a lower body fat %. Who knows.
I have no idea what I want to do for the next 6 months though. Maybe more 5/3/1? Just keep the compound lifts but change everything else? I have defintiely gained some size in my chest, arms (16.5 inches cold suckaaaa), back, legs, etc and I want to continue to get bigger. At the same time, I want to get stronger as well. I want a 225 OHP and 315 bench next year. 405 deadlift and 405 squat seem very possible as well.
The fucked up thing about all of this is that I still feel skinny and weak! I remember being around 208 last summer at my leanest and feeling bad. Same with when I was closer to 220. I am at the heaviest I have ever been (with actual muscle lol) but it just doesn't feel like it. Whatever though, always a work in progress.
yeah buddy!
edit: Might be old news but Alienshogun got banned? Anyone know why or for how long?
This is good advice. The belt is a tool.
To anyone wondering on whether they should be wearing a belt or not, this articles are a good start:
http://70sbig.com/blog/2009/12/belt-me-up-scotty/
http://70sbig.com/blog/2010/04/more-reasons-for-wearing-a-belt/
http://70sbig.com/blog/2012/07/belts-redux/
TheDarkStark
Member
I haven't had as much time to lift lately so I've gone from a 4-5 day split routine to a 2-3 day powerlifting routine, and I'm thoroughly enjoying it, although my body is DEAD by the end. Very exhausting.
Wasn't able to bench 400lbs this year which was my goal, only 5lbs shy of it, but once I started losing weight my strength dropped like crazy.
Goal for 2013, join the 400 bench & 500 deadlift club, I plan on bulking during the summer (250lbs-260lbs) and cutting during the winter.
Goal for 2013, join the 400 bench & 500 deadlift club, I plan on bulking during the summer (250lbs-260lbs) and cutting during the winter.
So I've been working out for probably a year now off and on. More seriously in the past 5 or 6 months. I broke down my routine into sheet form for easier evaluation with a trainer (link below). Red ones are weights I'm not happy with yet. Still struggling with core results. It's strong but getting body fat down without sacrificing chest/arm size is way hard for me since my body doesn't take on mass easily. But even back like 7 years ago when I dropped to 154 (I'm 5'10") I still had a doughy core.
If anyone has any recommendations to the routine feel free to chime in. My biggest bane is cardio. I abhor it. I slow carb and PAGG stack (Tim Feriss method) for the past few months to see if that helps. The PAGG seems to help me rebound fast if I have an "off" week or two. Anyone else try that method?
http://imgur.com/Gf8nm
If anyone has any recommendations to the routine feel free to chime in. My biggest bane is cardio. I abhor it. I slow carb and PAGG stack (Tim Feriss method) for the past few months to see if that helps. The PAGG seems to help me rebound fast if I have an "off" week or two. Anyone else try that method?
http://imgur.com/Gf8nm
FallingEdge
Member
Damn. Mad impressive. I want to hit 300 and 400 respectively. Next year should be possible!
All of us are always our own personal worst critics.
Dude, we've see your pictures, you're far from skinny and weak.
FallingEdge, skinny and weak is me lol.
6' 187lbs.
OHP: haven't actually done this in a long time but I'd guess I can do 125 for 5
Bench: failed at 205 on the 4th rep of 3rd set (deloading today)
Squat: no idea, 285 for 15 might be my max? i overestimate this frequently
Deadlift: 330 for 5 perhaps
My lifts suck, and I'm small. But we have different goals so it's whatever.
6' 187lbs.
OHP: haven't actually done this in a long time but I'd guess I can do 125 for 5
Bench: failed at 205 on the 4th rep of 3rd set (deloading today)
Squat: no idea, 285 for 15 might be my max? i overestimate this frequently
Deadlift: 330 for 5 perhaps
My lifts suck, and I'm small. But we have different goals so it's whatever.
Don't worry too much about it. Push ups are a pressing excercises that use mainly the triceps, the pecs and the anterior deltoid.
Pullups on the other hand focus mostly on the lats, while also working the biceps, as well as the posterior deltoid.
If anything they complement each other really well since one is a pressing motion and the other is a pull.
anyone here doing pull-ups in L position?
today I did them for a second time, it feels badass to grab the bar and keep the legs steady to the front, this time was 8x4.
I still have to perfect them, I swing a bit, I can't seem to control my hip but my arms are responding very well, all things said I like them a lot.
today I did them for a second time, it feels badass to grab the bar and keep the legs steady to the front, this time was 8x4.
I still have to perfect them, I swing a bit, I can't seem to control my hip but my arms are responding very well, all things said I like them a lot.
burpees with a pullup instead of just jumping.
HisshouBuraiKen
Member
P90X chest and back. I'm no P90X devotee or anything but that's a fun workout.
HisshouBuraiKen
Member
Nice job FallingEdge, I don't know the solution to your bigorexia except to keep going
I have 2 workouts left myself, then my plan is to take a week off and recoup, take a week to retest 1RMs, and switch to a keto diet and the periodization bible template for a while to do some new exercises and keep it more aerobic with the higher reps. Maybe you should try the same but restart the BBB challenge with your new maxes (going back to 50% will be nice for that first month)I started at 175 and am right around 200 now but a) I was very lax about tracking calories, b) I maybe have as much fat as I did last year at 185, and c) it was the fucking holidays and I ate like 100 cookies and they were SO GOOD
Edit: Fuck, DP, had the damn topic open in 2 windows
Worked out in a fasted state this morning(doing intermittent fasting) and on 4 hours asleep too but damn I had a good workout. Put up a PR in flat barbell bench (155 for 8 reps, no spot). Will probably work out fasted tomorrow too and see how it goes. I have back to do.
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