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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Brolic Gaoler
formerly Alienshogun
No idea what's going on with the forums.
Aight, here are a few templates. Throw them i the OP for next time, if you wish. From version 2.0. VC 1= Villain Challenge 1 work up to 100 burpies in five minutes.
Modified Greyskull LP Mass Gain Base with Rotating Lifts
Monday
Incline Bench Press: 2 x 5, 1 x 5+
Curl Variant: 2 x 10-12
Squat: 2 x 5, 1 x 5+
Neck Harness: 4 x 25
Wednesday
Press: 2 x 5, 1 x 5+
Weighted Chin: 2 x 6-8
Yates Row: 2 x 6-8
Deadlift: 5+
Neck Harness: 4 x 25
Friday
Decline Bench Press: 2 x 5, 1 x 5+
Curl Variant: 2 x 10-12
Front Squat: 2 x 5, 1 x 5+
Neck Harness: 4 x 25
Here we see several of the lifts being rotated. The bench press movements are alternated between incline and decline, and the squats are alternated between back squat and front.
Greyskull LP with Mass Gain/Strength and Hypertrophy Focus
Monday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25
Tuesday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Wednesday
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Bench press 2 x 5, 1 x 5+
EZ curl bar curl 2 x 10-15
Deadlift 5+
Neck harness 4 x 25
Thursday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Friday
Throughout day: Frequency Method Push-ups and Chins
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Greyskull LP with Greyskull Gladiator “Linebacker” Focus
Monday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Neck harness 4 x 25
Tuesday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
Wednesday
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
PM: Weight training
Bench press 2 x 5, 1 x 5+
EZ curl bar curl 2 x 10-15
Deadlift 5+
Neck harness 4 x 25
High intensity conditioning session
Thursday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
Friday
AM: Fasted walking (20-30 min)
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
PM: Weight training
Press 2 x 5, 1 x 5+
Weighted chins 2 x 6-8
Squat 2 x 5, 1 x 5+
Saturday
Throughout day: Frequency Method Push-ups and Chins
Burpee workout (VC 1)
High intensity conditioning session
Four-Day Beast Split (Fat Loss Focus)
Here we see the base program lifts limited to one per day, and spread across four weight training days.
Monday
Squat: 2 x 5, 1 x 5+
Sprint: 100m x 8
VC 1 Progression
Tuesday
Bench Press: 2 x 5, 1 x 5+
Dumbbell Front Squat, Push Press, Squat and Press x 35
VC 1 Progression
Wednesday
VC 1 Progression
Thursday
Deadlift: 2 x 5+
100 yd Bear Crawl x 4
VC 1 Progression
Friday
Press: 2x 5, 1 x 5+
“13 Down” Ketllebell Swing/ Burpee (see 50 Greyskull Approved Conditioning Workouts for the Modern Viking)
VC 1 Progression
Saturday
One-mile run
VC 1 Progression
Sunday
VC 1 Progression
Brolic Gaoler
formerly Alienshogun
This is what I'm going for when I get my rack.
Brolic Gaoler
formerly Alienshogun
HOLY!! So much but so awesome.
definitely not an impulse buy but not much if you are serious about it.
My grand piano costed like 20k and it was the best investment I have ever done, I need it daily.
Anyone with a job and enough experience in weightlifting/fitness should consider getting their own equipment.
MrToughPants
Brian Burke punched my mom
My PowerTec was ~$600 CDN tax included, it's rated for 1000+lbs and it came with the heavy duty pullup/dip bars too.
MrToughPants
Brian Burke punched my mom
It's beautiful. The bench can roll out right?
HisshouBuraiKen
Member
Octagon plates, huh? My condolences.
I bought that powertec power rack for the basement at my old apartment. Worked fine, was ~$500 on amazon at the time, had the pullup grips and dip attachments, no issues with it. Recommended if you want something comprehensive and affordable for your home. Those safety bars came in handy a couple times...
Of course, power racks are pretty fucking big and will dominate any room they're in. A squat rack or even a couple squat stands will be a lot less obnoxious for your living space (can coexist in a normal room) and will cover you for squat/ohp/dead.
Of course, power racks are pretty fucking big and will dominate any room they're in. A squat rack or even a couple squat stands will be a lot less obnoxious for your living space (can coexist in a normal room) and will cover you for squat/ohp/dead.
Evilore, I've been meaning to ask, how long have you been lifting or getting into this? I remember you from last summer saying you lost weight and were happy with it but I didn't realise until now that you were into proper weightlifting.
nice to have you around, in any case.
nice to have you around, in any case.
Brolic Gaoler
formerly Alienshogun
Bench is separate
I want all te extra shit this one has (band pegs close holes etc). Plus I want to support efts. I like the brand and the company.
There are round plates in the gym as well haha, but this gym is definitely lacking compared to the newer 24 Hour Fitnesses a few miles from where I'm at. But this one is only a mile away from my house, and I like running to and from the gym.
Stellactic
Member
About meal plans and such. I searched the OP for suggestions on what to eat throughout the day, but could not find anything. I'm 155 pounds, 6 foot even male, 21 and have been getting into strength training. I'm not new to exercise, as I've ran and played sports all my life but I've never really lifted weights. Is there a good list of foods to eat out there and at what time to eat those foods. I understand I need to eat more, but just what and when.
It's not as complicated at it seems. Ideally you'd eat a varied diet of unprocessed foods, high in protein and adequate calories for you to get strong and get bigger. Items like meat, fish, eggs, milk, veggies, fresh fruit, cheese, etc are all good. Don't micromanage, it is not very useful and it's stressful.
A good trick is to track what you eat for a week so you know where you're at and how to make changes.
Story time, sure. ;b
I began Starting Strength shortly after starting my journey down from morbid obesity. I knew that I had little to no muscle mass whatsoever, and so I would probably have disgusting amounts of loose skin and not actually look attractive at the endgame and never stop being self-conscious about that if I didn't add muscle, and also I was sick of being ridiculously weak. That weakness presented pretty significantly in my first stint with Brazilian Jiu Jitsu before I got fat. I simply was not strong enough to fight other people effectively.
When you're 6'3 300 lbs and barely bench the bar and can't do more than about five air squats, and have massive flexibility issues stemming from the weight and the sedentary lifestyle, though, it's a rough position to get started from. I had a lot of problems with my form, I got injured constantly, and I clearly went up in weight progression far too quickly. I'm stubborn and impatient. I really don't think I was physically capable at the time of staying tight through my back and abs under load with a barbell squat, and I also think I shredded my knees even worse than they were when I was deadlifting since it again was not physically possible for me to get into correct position. This was after following the Starting Strength book closely and beginning with form-building bodyweight movements as recommended.
I made strength progress, beginner gains and such, but I slowed things down when the injuries piled up more and more, and when I dropped to 245 lbs or so I started doing Brazilian Jiu Jitsu again, which was the dream goal I was working toward, and that was about all my body could handle. Powerlifting went on hold for a while.
When I dropped down to about 200-210 pounds, I decided to give it another shot, and went to a Crossfit gym to get a month of personal training specifically and exclusively for working on my compound barbell powerlifting form. That was going okay, until my trainer was out sick and the owner decided to handle my scheduled training session. He ignored the whole reason I was coming in and had me do "tabata deadlifts" as fast as I could, and out of stubbornness I didn't tell him to fuck off, and then got a really painful chronic neck injury (pinched nerve, I'm guessing) for my trouble that lasted about a year and a half. Couldn't do the compound movements without exacerbating the problem, so I stuck with BJJ for fitness.
Last summer I got a gym membership out here in Austin, the neck pain finally subsiding, and started my powerlifting journey from scratch. No stubbornness or ego. Absolute emphasis on form. That meant starting very low on numbers and working my way up carefully. I still didn't feel overly comfortable with the back squat movement, so I switched to front squat and that actually helped me a lot with flexibility and so forth. I had some injuries at first, as before, but I kept the weight low and worked on my form as much as I could and eventually my body gave me the thumbs up.
I've had a lot of traveling and everything so I haven't been able to get anywhere near "HURRGHHHHHHH CHEST THUMP" levels yet but prior to getting the flu and now this respiratory infection I was progressing nicely.
Keep in mind that my body was totally busted. Pulled out of The Matrix busted, without any magical scifi acupuncture to fix it. I had an eating disorder and was holocaust skinny for much of my youth, and the nutritional deficiencies made my body incredibly injury prone and weak (couldn't do one knee pushup), and then I became morbidly obese for a few years in my early-mid 20s while still being that skinny kid underneath, which fully broke me. That (pre-flu just now) I was rolling with 3x5 125 lbs front squats, 3x5 90 lbs OHP, and 1x5 300 lbs deadlift is a pretty huge deal to me, even though they're starting numbers or lower for some healthy college-age folks.
Illness this whole month fucked with all that pretty hard, but I'm feeling a bit better now on these antibiotics for the secondary respiratory infection and getting back toward where I was. On top of the loss of strength, being bedridden all month and ordering delivery in between the fever dreams made me gain about ten fucking pounds, so as soon as my lungs clear up I'm feeling a tropical island for 1-2 months for hardcore training camp.
Very impressive. Even him at "skinny-fat" looks bigger and definitely was stronger than I was starting. Very goddamn impressive.
woah, nice reply. You've come a long way and with your determination, I am sure you'll reach your goals. Can't wait to see some before/afters from you, Chubby <-> Muscled will be awesome XD
rest until it's gone
Haha, well, it was skinny+super weak ---> morbidly obese ---> normal/healthy now. That's the third step out of four, not the final step, though, as you say ;b
Stellactic
Member
Thanks. I guess I shouldn't micromanage. Is there a list of foods out there for a guy like me? Something a little more precise than what you've posted.
What do you guys usually eat for breakfast, snack, lunch and dinner?
Alright, thanks. I'll take it easy.
In other news, have you guys had much experience getting rid of moobs? I've had puffy nips and a flabby chest for as long as I can remember. Now I've read about gynecomastia (glandular deposits in the chest area that create the dreaded "bitch tits"), but it doesn't seem to me like I have that since my chest area just feels fatty rather than firm and breast-like. I'm definitely in the skinny fat category however, so I'm hoping as I gain muscle they'll eventually go away as the only way to get rid of them if it is in fact gyno is through surgery, and fuck that.
Thug Waffle
Member
So I probably have cubital tunnel syndrome... which means my ulnar nerve is compressed by its inflamed surrounding tissue.
So, yep... My weak ass is probably gonna be out of the gym from now until the procedure (might wait til the end of the semester since it's my dominant arm) and then another bajillion forevers after that.
It's awful. I went from 188lbs to 165lbs in the seven months I've been unable to lift.
So, yep... My weak ass is probably gonna be out of the gym from now until the procedure (might wait til the end of the semester since it's my dominant arm) and then another bajillion forevers after that.
It's awful. I went from 188lbs to 165lbs in the seven months I've been unable to lift.
do legs
Good read.
Have you mentioned what you are doing in the way of nutrition of late? Anything special or just trying to generally eat healthy.
I had this exact thing last year. Felt a tingling sensation in my pinky. Took about 2 months off of lifting and a lot of physical therapy to fix.
Brolic Gaoler
formerly Alienshogun
Might be an imbalance.
After a month hiatus, I started to exercise again. Holy fuck, that first day was painful. I felt like I was dying after half a mile of running. So, I had to take it slow, I walked a little when my stomach cramped up, then I jogged when my stomach stopped cramping, rise, wash and repeat. After handling about 2.5 miles, I decided to go to the gym. I started lifting again, and I did some conditioning work (the belcher one, I am not sure if that is the official name though) . My arms felt like hell, but in a good way.
I am simply happy that I finally took that first step again.
I am simply happy that I finally took that first step again.
I don't think it's about ego, to be honest. The easiest way to gauge progress in the short-term is in the numerical measurements: weight lifted, reps, scale readings, inches measurements, etc. If the numbers move in the direction desired, it's seen as progress.
Given that, I think it's more the mindset of desiring immediate results needs to get fundamentally changed, more than someone boosting their ego by sacrificing ____ (form, diet, etc.)
God dammit. My best friend told me to wait up until 7:30, 8PM so he could do shoulders with me tonight. It's now 9PM. I just got off the phone with him and his answer was, "Yeah I don't want to go anymore."
Learn to say something to me earlier instead of avoiding the issue completely. Now I gotta rush to the gym before it closes at 11PM and hope I'm able to do everything.
Learn to say something to me earlier instead of avoiding the issue completely. Now I gotta rush to the gym before it closes at 11PM and hope I'm able to do everything.
Thug Waffle
Member
Can't. Suffered a high sprain in my ankle two years ago playing football. It's healed improperly and I've lost much of my sense of balance. Further, there seems to be some nerve damage, permanent loss of significant range of motion, and a resulting outward tilt with my right foot. I can't sit too long, walk in shoes for too long, or stand for too long. The last thing I need right now is to put excessive stress on a leg that I am still in the process of fixing.
But boy, do the co-pays for specialists and primary physicians add up REAL fast.
MrToughPants
Brian Burke punched my mom
Um... you can still do certain isolation movements and compounds to put some/strength mass in those legs.
RDL, hack squat, ham curls, leg extensions etc.
Man, feel better. I had the exact same thing happen to my right arm. However, my stubborn ass didn't bother to get the problem looked at until it got to an advanced stage.
Half of my right hand was constantly numb, but when it started to lose muscle in my hand and forearm. I couldn't even properly hold some weights. Pull-ups were a problem since my hand couldn't maintain the grip.
It's been over two years since my surgery. My hand and forearm have regenerated some of the muscle. I have no grip issues anymore. The only major issue is the occasional joint pain in my right elbow
He said he's seeing specialists about it, so perhaps that's there advice.
In the past, however, I've sprained both high ankles and dislocated both knees. The advice then was simply strengthen the (leg) muscles around it. As well as improving my flexibility.
Thug Waffle
Member
Damn. I'm not at the stage where my grip is affected, but if I had continued to lift through it I almost assuredly would be. Good to hear you're doing okay. Gives me a bit of hope. How long did it take you before you were back in the gym?
Um... No, I can't. I mean, yeah, I could but it would do more harm than good. Those are actually amongst the lifts I was doing. I'm not going to push like that when I don't fully understand the nature of my injury. That's how my wrist condition actually worsened.
I do a bit of band work for physical therapy. That's about all I really should be doing until I get a proper diagnosis. And even that's a stretch.
I can't imagine you hurting your ankle in any fashion by doing leg extensions or hamstring curls. I mean, sure - you could jump off the machine like a doofus or something and land awkwardly..
Otherwise, having hurt both ankles before - I'd suggest doing those, as well as any responsible exercise to strengthen your other leg muscles. Your diagnoses is fairly irrelevant when you're simply working to build support towards what's bothering you currently.
Thug Waffle
Member
It's not just my ankle. Due to accommodations I've inadvertently made while nursing the sprain (as well as a previous injury to the knee suffered, again, in football), I have a number of issues ranging from my hip down to my toes. Further, the imbalance is starting to have an effect on the nerves in my back.
Under normal circumstances, the advice given by you and others would definitely be manageable. On that note, I think I'll stop cluttering a thread about fitness when I cannot perform a majority of the types of exercises I typically engage in.
I read up and my symptoms are almost word for word shoulder impingement, this sucks.
Brolic Gaoler
formerly Alienshogun
Been doing upright rows?
These fucked my friends shoulder up as well.
Mine only bothers me when I'm doing DB flys.
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