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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Probably too much volume on one day. Also, what is compound day? Every day is compound day!
yeah i just i dk i'm drunknow but i hadn't done anything in like 21 weeks soooooooo i decided to do all that shit. great fucking fun not really lol but i dont hurt now that might be the 84 bers
SlickShoesRUCrazy
Member
Hello fitness GAF.
I need your assistance in pointing me in the right direction. I am a fat ass and I want to fix this over the next year. I am a 27 year old dude, 5'11 and weigh about 320 pounds. Fat ass I know but I am trying to do something about it.
So I am currently doing cardio sundays, tuesdays, thursdays, and saturdays and I do just a general body work out or yoga on the other days.
I did research about intermittent fasting and it seems like it has worked well for people that are trying to lose weight.
I was wondering what kind of experience you gals/guys have had with it if any? What kind of diet do you do when you have only an 8 hour block to consume your calories? Do you follow a no/low carb diet and stick to mostly vegetables/protein?
I need your assistance in pointing me in the right direction. I am a fat ass and I want to fix this over the next year. I am a 27 year old dude, 5'11 and weigh about 320 pounds. Fat ass I know but I am trying to do something about it.
So I am currently doing cardio sundays, tuesdays, thursdays, and saturdays and I do just a general body work out or yoga on the other days.
I did research about intermittent fasting and it seems like it has worked well for people that are trying to lose weight.
I was wondering what kind of experience you gals/guys have had with it if any? What kind of diet do you do when you have only an 8 hour block to consume your calories? Do you follow a no/low carb diet and stick to mostly vegetables/protein?
What kind of cardio are you doing? Absolutely no soda... that already right there cuts out a TON of calories, adds up very fast. Make sure to drink a lot of water, stay hydrated, and work your ass off when doing cardio. A lot of people get into a rhythm with their cardio where they are just sort of mindlessly doing it, but it's best to try to focus on keeping certain goals. I like to keep a certain speed on whatever it is I'm doing such as the elliptical or biking. Set a goal for yourself and try to improve from that.
Sounds like you're doing fine in terms of being active enough, so the rest of the work is in the kitchen. Set a caloric limit (I did 2000 kcal/day with daily exercise), don't drink any empty calories (soda, fruit juice, energy drinks, alcohol) and focus on eating meat and green veggies (some berries and nuts are okay but don't go overboard, nuts in particular add up fast). All that should keep your satiety up and your bowels regular, while meeting your nutritional needs.
I went from 6'3 300 lbs down to 175, and I'm currently looking to put on more lean mass so I'm back up around 185. I stuck with losing around 10 lbs per month initially, then about halfway through my weight loss I emphasized gaining muscle mass for a while and stabilized my calorie intake, then alternated between strength training months and fat loss months. With that sort of process and not doing any sort of drastic Biggest Loser style bullshit, I ended up not having loose skin and women don't hate the sight of me naked, thank space jesus. ;b
It's all doable. Good luck.
jeremy70583
Member
So this was my workout this week:
Monday Chect/Tris:
DB flat bench: 50lbs 14x4 (highest dbs my gym has)
DB incline: 45 8x4
machine flys: 90 12x4
dips: 7x4
tri extensions: 20 10x4
Wednesday: Legs
Machine squat: 200 10x4
leg press: 280 10x4
db deadlift: 50 12x4
Friday: shoulders/abs
shoulder press: 45 8x4
arnold style press: 30 8x4
lat raises: 15 8x4
front raises: 15 10x4
leg raises/ab machine
saturday: back/biceps
hammer curls 35 10x4
concentration curls: 35 10x4
lat pullsdowns (wide pronated, narrow pronated, narrow suppenated) 10x3 each
cable rows: 12x4
I just started bulking, and was wondering if it was ok to hit my chest again today, or should i rest/cardio? I'm 6'3 180lbs, about 16%bf. Should i be using the bench press machine since i'm maxing out the dumbbells? Also any critiques to my routine would be welcome, considering the equipment i have available
Monday Chect/Tris:
DB flat bench: 50lbs 14x4 (highest dbs my gym has)
DB incline: 45 8x4
machine flys: 90 12x4
dips: 7x4
tri extensions: 20 10x4
Wednesday: Legs
Machine squat: 200 10x4
leg press: 280 10x4
db deadlift: 50 12x4
Friday: shoulders/abs
shoulder press: 45 8x4
arnold style press: 30 8x4
lat raises: 15 8x4
front raises: 15 10x4
leg raises/ab machine
saturday: back/biceps
hammer curls 35 10x4
concentration curls: 35 10x4
lat pullsdowns (wide pronated, narrow pronated, narrow suppenated) 10x3 each
cable rows: 12x4
I just started bulking, and was wondering if it was ok to hit my chest again today, or should i rest/cardio? I'm 6'3 180lbs, about 16%bf. Should i be using the bench press machine since i'm maxing out the dumbbells? Also any critiques to my routine would be welcome, considering the equipment i have available
Brolic Gaoler
formerly Alienshogun
Who made your routine? What's the progression? What's the goal? Why the lack of barbell work? Why so many "different" things? Less is more, especially for beginners.
Not attacking you, legitimately asking.
Thanks guys!
jeremy70583
Member
Pretty much developed it myself, we use our free apartment gym, which has no barbells/squat rack. I think we are looking into finding a better real gym, tho gyms in the kansas city area suck. Hard to find any gyms that are open past 9PM, and the few 24 hours gyms we have are pretty cardio focused. Coming as a very obese man (6'3 300lbs), i've finally stopped trying to cut at 175lbs. I was tired of eating maintenance and never seeing any gains. I'd say my main goal is to have a larger upper body, but i know neglecting the lower body is bad business. Like i said, i've pretty much maxxed out the dbs at the gym for most of my lifts, and can only increase the volume instead of adding weight.
Brolic Gaoler
formerly Alienshogun
My first tip would be find a better gym as soon as possible. My second would be to read some workout routines, and fitness literature especially the ones found in the OP. The more knowledgeable you are about "fitness" the better you understand both what's going on with your body and what's best for your training. IMO there's a lot of bloat in your routine especially for a beginner.
Edit: Boom, here you go. Gold's Gym Kansas City. http://www.goldsgym.com/gyms/missouri/gladstone/226
Then the rest http://kansascity.about.com/od/communityinformation/a/KCFitnessCenter.htm
jeremy70583
Member
Thanks man, the only Gold's ive seen around here was about 25 miles...this one is about 10 miles, might be doable, especially after all the good things i've heard about Golds
Brolic Gaoler
formerly Alienshogun
No problem, and even better, most of the "new years crowd" should be gone by the time you start!
Brolic Gaoler
formerly Alienshogun
Holy shit, I just saw this on TV. What a BS scam. "your muscles are vibrating!"
Metamorphosis By Tracy Anderson
http://www.youtube.com/watch?v=CbIAz0mfszM
Wat.
Metamorphosis By Tracy Anderson
http://www.youtube.com/watch?v=CbIAz0mfszM
Wat.
This stuff should be illegal. Seriously.
Brolic Gaoler
formerly Alienshogun
You don't see it?
Jesus man, I'm old, but not that old!
Appreciate the sentiment and I wish I was that bad ass though
Seriously. If you sit down and watch that video you're gonna get angered.
You don't see it?
Alien, grab a fifth of whiskey in one hand, a glock in the other, a collarless leather jacket, and take a picture. You need to look depressed.
Go, do it. We'll wait.
Brolic Gaoler
formerly Alienshogun
I think my current employer would be displeased with that, especially since my background investigation (security clearance) is on going.
Um, the language they use is... unfortunate. The Tracy Anderson organization is notorious for stuff like this. Vibrating muscles sounds a lot friendlier to the typical QVC couch surfer than "muscle fatigue" or hypertrophy.
The program itself is likely as effective as anything else. From the glimpses I had if it, the program looks like a combo of classic Pilates, dance cardio, aerobics, and simple calisthenics. Effective enough for the people who'd be interested in something like this.
Went to Central Market and Whole Foods today. Still need to hit 1 or 2 more grocery stores to get some other items. Thinking about posting a few picture of the USDA Organic items I bought and for GAF to tell me what I should change up. Did not take pictures of the non-organic items but I can just describe them.
Since I haven't been posting in this thread, you guys don't know my exercise, diet, and health history. Maybe a little pointless to do this then. I guess I can start off, in this thread, by posting a part of my groceries.
Edit: Unless there's a different thread for eating healthy and such. I include eating healthy, etc. apart of Fitness.
Since I haven't been posting in this thread, you guys don't know my exercise, diet, and health history. Maybe a little pointless to do this then. I guess I can start off, in this thread, by posting a part of my groceries.
Edit: Unless there's a different thread for eating healthy and such. I include eating healthy, etc. apart of Fitness.
Brolic Gaoler
formerly Alienshogun
People who are interested in spot reducing fat, activating sleeping accessory muscles that "cinch things in," and vibrating and "sculpting" their muscles? Sure, I could see that. Remember though, the ANGLES are important! It's a scam, especially at 100+ dollars.
I watched a little bit more of it, and she does act especially uninformed, especially for a fitness professional. It truly seems like she doesn't know how to talk about her own program.
But, again, it just looks like her DVDs incorporate the principles of Pilates, dance, and calisthenics. Is it too expensive for what it is? I guarantee you could find much cheaper. In fact, there's a woman on YouTube that creates these insane Pilates routines that you can do for free. Would it work? As in, would you lose weight and could you become stronger through the program? I don't know why you couldn't.
On a totally different note, did you have some awesome GSLP templates? I think you PM'd someone about them a couple of days ago.
I've got the book so just interested if you have something different
Sorry late reply. Asking about me going from 138lbs to 185lbs, it took about a year? It was def a lifestyle change and I'm much happier where I'm at. Right now I'm going to finish to 190lbs then deal with a bit of body fat that I have, although it's not much and I still want to keep some because I powerlift and need the extra leverage. I olympic lifted at 138lbs and when I wanted to swap over with powerlifting I did 5/3/1. Had a real nasty shoulder injury for about 5 months where I could hardly lift, it was because my shoulders were super tight from olympic lifting and all the pressing in powerlifting messed it up a bit.
So a note for anyone who might do the switch, take along hard look at what type of tightness and muscle imbalances your current sports gives you and address it.
I'm back bitches!
Update pic. BAM. BEARD
Secondly, two things happened this week. I'll post what I posted to my facebook. GET BLOGGED!
On Tuesday this.
Well, I guess I've finally arrived as a "big lifter" in my gym. After I finished a set of weighted dips the guy next to me yelled the Ronnie Coleman "YEAH BUDDY" at me.
Then on Thursday, this.
After I finished deadlifting today and inbetween romanian deadlift sets a personal trainer at Gold's came over and asked me when I will be deadlifting again because he wanted to work in with me to help him fix his form. Add on top of that when I was doing my last set of deadlifts him and one of the bigger guys(it should be noted I am also one of the bigger guys) in the gym stopped to watch me. I don't want to get all cocky and shit, but after the whole "YEAH BUDDY" thing on Tuesday a guy can start to feel pretty good about himself.
On top of that, I got the final offer and am now employed by the Federal Bureau of Prisons. Awwww YEAH!
Now to catch up on some Spartacus.
Congrats on the above and welcome back!
jeremy70583
Member
I live in zona rosa. Is that the one connected to the Hyvee and 54th street? Had looked through the window, all I could see is cardio equipment
Question for those of you doing dead lifts regularly:
I just recently incorporated them into my back routine having neglected them for a few months. Granted I could use actual lifting shoes, but I've opted to doing these (as well as squats) barefoot for the time being.
Anyway, while I can't say for certain - I feel like my form and execution are fine. My issue is that after the first day of DL's my hams we're relatively sore (not so much in my lower back). Fast forward to this morning, and now my lower back is semi-sore, but my hams are fine.
Should this be a cause for a concern in either case? I realize it's a compound lift, but I would imagine any soreness should probably be pretty consistent in the same area per specific lift. Hoping someone has had similar feelings post-workout.
I just recently incorporated them into my back routine having neglected them for a few months. Granted I could use actual lifting shoes, but I've opted to doing these (as well as squats) barefoot for the time being.
Anyway, while I can't say for certain - I feel like my form and execution are fine. My issue is that after the first day of DL's my hams we're relatively sore (not so much in my lower back). Fast forward to this morning, and now my lower back is semi-sore, but my hams are fine.
Should this be a cause for a concern in either case? I realize it's a compound lift, but I would imagine any soreness should probably be pretty consistent in the same area per specific lift. Hoping someone has had similar feelings post-workout.
What kind of press; legs ...shoulder? Also what do you mean by suck. Like your form is off or you're just not strong in it?
First, just remember its the hardest compound to move up in weight.
You could do some dumbbell OHP, lateral and front raises
More presses. For real though. I'm seeing a lot of progress with just doing my 5/3/1 press numbers then after that doing 5x10 presses after with 60-70% of my training max. Good hypertrophy and it lets you know where your weak points are in the lift real quick.
Brolic Gaoler
formerly Alienshogun
Dips, db benchpress, incline bench press, lying tricep extensions, etc.
Triceps are a huge part of the press.
Also, don't overdo it with accessory work.
True that. All my other lifts I progress fine at but the press is glacial slow. I suck at Bench Press as well but I've at least made some progress.
5X10 sounds like too much for a novice like me. Would 3X8 accomplish the same thing?
Thanks for the advice. How much accessory work is too much? Currently I do maybe 2-3 exercises besides the big lifts in a workout.
Silphonica
Banned
Ok so i've been re-evaluating my bench technique, I thought I had good arm and elbow position so I've been stumped as to why I've been struggling to increase weight. I pinched my shoulder and upper back in made a little arc and I had a really good session benching. Going to change all my sets from 3x5 to 5x5 aswell. On top of that I'm going to go to the gym every second day, obviously alternating workouts, which means every second week I go to the gym 4 days. On every 3rd session I'm going to change my leg work, so instead of 5x5 with 5rm squats, i'll do 3x8 with 10% less and do some leg presses aswell, 3x8. Today I did 72.5kg 3x8 squats and 3x8 120kg leg press.
Brolic Gaoler
formerly Alienshogun
Any of it if you don't have a good reason to be doing it.
I can't speak for that particular club, but the Olathe one, the Shawnee one, and the super sport all have more than adequate equipment for your goals.
Those are the only clubs I've been to, and I'm sure the others are mostly the same.
DC kinect cant be worse than Elliptical and Biking. I acknowledge they have a purpose and many people have fun and get desired results out of them but quite frankly... I loathe those things.... And from my perspective, the worst use of my gym time EVER...
the only decent cardio that isn't boring that I can think of is running outdoors, with the sun in front of you, besides a river or in a park with handsome people around, listening to your music.
Stick to DC kinect, would be my advice
I've always had problems with my heels rising up when I squat.
It's so bad that I can't even keep my heels on the ground if I'm doing a squat without weight. If I force my heels down, I'll simply fall over backwards. If I don't let my heels rise up, I can't physically get anywhere near close to parallel. Probably not even halfway.
I always feel a tightness in the muscles around the front of my lower leg, the shins, when I push close to my limit here.
I'm assuming this is a problem with dorsiflexion? Or could it be something else?
How would you guys recommend going about trying to rectify the issue?
edit - I don't struggle so much when taking a very-wide stance with the feet pointing out at an angle like \ /. I still feel close to the edge, balance-wise, though, and can feel my body weight wobbling back and forth from heel to ball of feet, even with the feet planted flat. I want this shit fixed!
It's so bad that I can't even keep my heels on the ground if I'm doing a squat without weight. If I force my heels down, I'll simply fall over backwards. If I don't let my heels rise up, I can't physically get anywhere near close to parallel. Probably not even halfway.
I always feel a tightness in the muscles around the front of my lower leg, the shins, when I push close to my limit here.
I'm assuming this is a problem with dorsiflexion? Or could it be something else?
How would you guys recommend going about trying to rectify the issue?
edit - I don't struggle so much when taking a very-wide stance with the feet pointing out at an angle like \ /. I still feel close to the edge, balance-wise, though, and can feel my body weight wobbling back and forth from heel to ball of feet, even with the feet planted flat. I want this shit fixed!
Show us a video of your form.
No can do.
Not that I even have form - I simply don't do weighted squats ever as a result, not wishing to risk injury by doing them wrong. That I can't even do them without weight is issue enough. [/not generally a lifter]
But a form video will likely show I'm leaning forward too much the lower I get. If I don't, I fall backwards onto my heels, and thus keel over backwards. It's a hilariously sad sight.
Zoe
Member
Yoga, or more specifically, stretch the area by practicing the Asian squat.
o god this is a balance nightmare. This is going to take a long time. Thank you for the advice, though.
edit - a search for 'asian squat' reveals a guy who has the exact same problem as me. Ignore the raw food health bullshit he seems to be promoting, or the fact he never seemed to overcome the problem himself.
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