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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
Unfortunately yes, but it was only light weights
I believe the movement is inherently bad.
Sorry to hear about that bud.
fredrancour
Member
Unfortunately yes, but it was only light weights
Rotating your shoulder to that position impinges a shoulder nerve. Doesn't matter that they were light, it's still risky.
L0st Id3ntity
Member
What do you do with spotters who insist on lifting the weight with you in the bench press even though you told them not to, or come out of no where to ''spot'' you during reps? I just immediately stop.
They then think it's ego when it's clearly not, or else I would add 25 pounds and dudebro the reps out with a spotter.
I think I have a good idea now when to stop or when I have 1 more rep in me, and then I'm not afraid of shame rolling or calling for help when I fail.
They then think it's ego when it's clearly not, or else I would add 25 pounds and dudebro the reps out with a spotter.
I think I have a good idea now when to stop or when I have 1 more rep in me, and then I'm not afraid of shame rolling or calling for help when I fail.
velociraptor
Junior Member
The Powertec Power Rack is precisely what I plan to buy for my home gym, so it's great to hear some positive feedback on it.
You know, I've always wanted a ceiling pullup bar. How safe are they? From what I understand, it has to be bolted on the ceiling joists. But, what if I do weighted pullups and chins? Is that dangerous?
My main reason to buy a ceiling pullup bar is so I can add gymnastic rings. This is something I want to try out, to complement my weight training. Gymnastic training looks balls to the walls awesome :O
Not completely, but it's nothing of major loss.
My right hand is noticeably thinner than my left hand (and I'm a righty). I used to be able to do the Vulcan salute with both hands. Now, my right hand can't part the fingers in the middle.
I have trouble fully extending my fingers due to the loss of muscles on the back of my hand. However, my injury didn't get to the stage where my hand became the ulnar claw. Thank goodness for that.
You'll surprised at the little things that you can't do with an injury like mine. My biggest gripe was the loss of my pinching strength. I'm Chinese and I use chopsticks. It was actually a chore to try to hold them. I switched to using a fork like a barbarian, but even that had some issues. I didn't have the strength to use a nail clipper.
I happy to say that I've recovered most of those abilities, but clipping my toe nails is still a bit tricky.
After the surgery, I was in a cast for about 10 days. I couldn't really do much except a hand squeezing exercise that my doctor recommended for me.
After those 10 days, the cast and staples were removed. My doctor gave me the go-ahead to get back to the gym, but I was only allowed to do cardio for about two weeks.
Almost a month after the surgery, I was allowed to hit the weights again. Of course, I had to use very light weight. For example, I was doing DB flat press with 25 lbs in each hand. I gradually increased the weight until my elbow joint became accustomed to the stress again.
I can't believe staff allowed that. Such a liability.
entremet
Member
Gym staff are pretty much don't care at my gym. People workout in jeans, even its against policy. Client first yada yada.
Better than the nazis at places like Planet Fitness.
Whole milk. Always whole milk.
Whole milk!
FallingEdge
Member
After my trip to New Orleans this month, I'm going to really clean up my diet. Still try to eat at a surplus but just be smarter about it. Drop some carbs and replace it with fat. This bloated feeling is starting to be too much.
Zoe
Member
It took a second to notice the high heels. WTF, come on girl, it doesn't take that long to slip on some sneakers.
That's all good, but I want you to pig out in NO.
I seriously don't know how anyone can stay in shape in that city. The food is too delicious, the drinks too cheap, the temptations too hard to ignore.
FallingEdge
Member
Dood, I am so excited. Gonna eat everything. I want some authentic gumbo. Going during Mardi Gras and it is my first time vising that city so yeah. Time to get buck lol.
tell them to not touch the bar until you signal them to
Yup. You can't imagine how many times I say this to people, and they go ahead and assist me with my reps anyways tho.
Be sure to spend most of your time on Frenchman.
Get a muffaletta sammich, gumbo, friend oyster and shrimp poboy, hurricanes, hand grenades, EVERYTHING.
Most bros don't seem to understand that the bench isn't a tandem activity.
HisshouBuraiKen
Member
And yet somehow I got chastised for squatting and deadlifting in my socks (I only had my running shoes that day and didn't want to wreck them, or myself).
5/3/1 while keto-cutting is killing me but this new triumvirate I got going on leg day is kickass. Split squats + Leg curl supersets, gets my heart racing and leaves my legs trembling on the way down the stairs. Still managing to get at least 1 more than the prescribed rep (6-7 on 5 days, 4 on 3 days, 2-3 on 1 days) for the last set.
I'm about to finish month 1, should I try and increase the weight or just maintain what I'm doing? I feel like I'm starting to hit a limit and it's probably only going to continue while I'm in negative calories every day.
Anton Sugar
Member
Gym yesterday. Guy on smith machine doing squats with other guy coaching. Let me illustrate.
Mouth agape.
I don't understand it. Even at the gym I go to, which is mainly geared towards power and o-lifters, the trainers just let their clients get away with shitty squats. Surrounded by people squatting to at least parallel, the clients go down a few inches and get praised for it.
I'm legit surprised I haven't overhead, "Okay, why is that strong guy/girl over there doing squats a lot differently than me?" but I also assume the trainer will have some bullshit excuse about "powerlifting".
who says they're bad? I used to do them with the short barbells, now I just do them with a 45 plate. Pretty light, but doing 6 sets in quick succession kills my traps.
edit: the plates in my gym don't have holes for grabbing either, so grasping the plate with your hands also does a number on your forearms.
Brolic Gaoler
formerly Alienshogun
Douchebro has officially entered my vocabulary.
This group of 4 guys, one of which I see regularly at my gym were maxing out on the lat pulldown while grunting, yelling and "psyching eachother up." They proceeded to do this on other minor assistance work as well. Especially when females were around.
Give me a fucking break.
Also, there might actually be something to this carb backloading thing. Gonna give it a month or two before saying anything more though as it's not nearly been long enough to really say. Especially since I don't have the details of the entire program.
This group of 4 guys, one of which I see regularly at my gym were maxing out on the lat pulldown while grunting, yelling and "psyching eachother up." They proceeded to do this on other minor assistance work as well. Especially when females were around.
Give me a fucking break.
Also, there might actually be something to this carb backloading thing. Gonna give it a month or two before saying anything more though as it's not nearly been long enough to really say. Especially since I don't have the details of the entire program.
Fuck I love my best friend to death, but he really scares me sometimes.
He graduated with a Bachelors in Physical Education and he's a defensive line coach, yet he does not know much about going to the gym. It's really annoying when he talks about brosciencey stuff.
The guy is not in bad shape. He's pretty athletic. In high school, he was benching 225. squatting, 275, and DL 315 for reps as a Defensive Back. He can't put up anything close to those numbers now.
He's constantly complaining of soreness, cramps, or is too scared to do certain lifts he did in high school. I'm not pushing him towards anything because he's not really dedicated and kind of a pussy when it comes to hard work.
I know I can't instill that type of work ethic in him, but when someone is constantly complaining, you just want him to shut up and do it.
He graduated with a Bachelors in Physical Education and he's a defensive line coach, yet he does not know much about going to the gym. It's really annoying when he talks about brosciencey stuff.
The guy is not in bad shape. He's pretty athletic. In high school, he was benching 225. squatting, 275, and DL 315 for reps as a Defensive Back. He can't put up anything close to those numbers now.
He's constantly complaining of soreness, cramps, or is too scared to do certain lifts he did in high school. I'm not pushing him towards anything because he's not really dedicated and kind of a pussy when it comes to hard work.
I know I can't instill that type of work ethic in him, but when someone is constantly complaining, you just want him to shut up and do it.
Brolic Gaoler
formerly Alienshogun
Sounds like he's probably a shitty coach that's gonna do more harm than good.
I have no idea what his coaching ability is like. He's not a commanding type of guy, so I'm questioning what he does.
http://www.t-nation.com/portal_includes/articles/2011/11-659-01.html
The science says they're bad.
Reposting from above.
Brolic Gaoler
formerly Alienshogun
Hopefully he's not a S&C coach too.
After watching the bodyweight exercise video that I posted yesterday, I decided to incorporate some of the routines in my leg workout that night.
After warming up on an Elliptical machine for 5 minutes with moderate resistance, I improvised my first routine with pistol squats. Since I'm still a bit rusty, I could only manage set of 3-6 reps before I lost my balance. I decided to super-set the pistol squat with a hack squat press routine.
I followed this up with sets of leg raises, hamstrings curls, hip abductors, hip inductors, and calves raises.
Then, I decided to do a large set of ab/core workouts which consisted of hanging wipes, hanging straight leg raises, hanging side leg raises, and hanging leg circles. During my rest between the ab workouts, I did one legged box jumps.
It was pretty intense.
After warming up on an Elliptical machine for 5 minutes with moderate resistance, I improvised my first routine with pistol squats. Since I'm still a bit rusty, I could only manage set of 3-6 reps before I lost my balance. I decided to super-set the pistol squat with a hack squat press routine.
I followed this up with sets of leg raises, hamstrings curls, hip abductors, hip inductors, and calves raises.
Then, I decided to do a large set of ab/core workouts which consisted of hanging wipes, hanging straight leg raises, hanging side leg raises, and hanging leg circles. During my rest between the ab workouts, I did one legged box jumps.
It was pretty intense.
Finally think I settled on my "intermediate/advanced" bb/strength style routine. Any thoughts? It seems to be working fine for me, overwork hasn't been an issue
Monday:
Front Squat- 4/8
Bench- 3/5
Dead- 3/5
Weighted Dips 4/6-8
Weighted Pulls
Wed:
Front Squat- 4/8
Press- 3/5
Clean- 5/3
All of the following are from Keleis routine, IE 50 reps at your 10 rep max, w/ thirty seconds of rest b/w each set http://forum.bodybuilding.com/showthread.php?t=146471313
Thurs -
- Bench press, incline bench press, rope pressdowns, overhead dumbbell extensions (single arm), dumbbell side laterals
Fri:
- Chin-ups, pull-ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls
Sat:
Romanian deadlifts, front squats, leg curls, leg extensions, standing calf raises, seated calf raises
Monday:
Front Squat- 4/8
Bench- 3/5
Dead- 3/5
Weighted Dips 4/6-8
Weighted Pulls
Wed:
Front Squat- 4/8
Press- 3/5
Clean- 5/3
All of the following are from Keleis routine, IE 50 reps at your 10 rep max, w/ thirty seconds of rest b/w each set http://forum.bodybuilding.com/showthread.php?t=146471313
Thurs -
- Bench press, incline bench press, rope pressdowns, overhead dumbbell extensions (single arm), dumbbell side laterals
Fri:
- Chin-ups, pull-ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls
Sat:
Romanian deadlifts, front squats, leg curls, leg extensions, standing calf raises, seated calf raises
FallingEdge
Member
Nice nice. I want to do more bw exercises but man, I just feel so dumb doing them cause they are a complete 180 of what I normally do so I'm just floundering out there haha.
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Pretty meh day at the gym today. I felt like I blew my load on 5/3/1 OHP getting 11 @ 150 but the rests of my lifts suffered afterwards. Like I threw all my energy into it. DB Press and side/front raises were not at my best.
That being said, I really love doing facepulls. So damn good.
I've done something similar to the Keleis routine and it kicks your ass but I only did that 3 days a week and that was it. Doing your Monday and Wednesday routine would prolly drain everything out of me.
I don't think so. He was given a film job after his senior year and then became a DB coach by his sophomore year in college.
TheFightingFish
Member
I had a moderate shoulder impingement last year from slalom water skiing. Was a real pain in the butt to wait for it to go away. It was bad enough for a couple of weeks that I couldn't even pick up my kids or get a cup off of a higher shelf in the kitchen without moderate pain in my shoulder. Sorry to hear that you got it, get some PT and get it cleaned up as soon as you can.
roosters93
Member
As far out with his feet as he could go. The shit people do in smith machines...
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