Not bad. You can go a little deeper on the squats (thighs parallel to the floor), and I'd recommend using a free barbell (no smith machine).
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Not bad. You can go a little deeper on the squats (thighs parallel to the floor), and I'd recommend using a free barbell (no smith machine).
-Drop the smith machine and go real barbell. When on a smith machine you're not using all the stabilizing muscles and your body is conforming to the machine. It's not the real thing, you're not going to develop as much, and you're much more likely to get injured and have form problems.
-Go deeper, below parallel if you can. If you feel your back rounding at the bottom, make sure you cut off the movement and just focus on staying strict, but you can go lower than you are.
Remember that you're not going to be able to do as much weight with a real barbell compared to a smith machine. That's what is supposed to happen. Don't worry about it and go slow and careful with the transition, using as low a weight as you need to to not have any form problems.
About an hour without cardio. I tend to take 1-2 minute breaks between working sets and 45 second breaks between assistance work. My sessions fly.
Hills, distance runs and HIIT vary though. I normally do HIIT or Hills twice a week and mix in a 3-5 mile run three times a month. In particular, BBB DLs and Squats keep me in pretty good cardio shape. I can still get a six minute mile no problem.
Add planks (6x30s) and side planks (3x30s/side)to start (more or less if you like or add weight to your back).
I think he just wanted you to remove sit-ups, as far as I know normal crunches aren't bad and you can do those instead of sit-ups. Just make sure you isolate your rectus abdominis by removing the use of the psoas major (hip flexor) by keeping your lower back on the ground or at a 90 degree angle in the air like you're doing reverse crunches.
Just make sure you stay consistent and don't give up on your workout. You've got a lot of exercises and it may be tough to maintain enthusiasm doing the same thing everyday (or every couple days). If you start getting bored or falling behind, find a new ways to motivate yourself. Maintaining a consistent active life style without a gym or through sport is tough so just make sure you stay motivated.
Earlier I was doing lying external rotations for my shoulder, and I heard a big "pop" now my shoulder feels a lot better. I hope this lasts, my shoulder is finally starting to lose that dull ache it's had for the last month.
Ps. Fuck upright rows, I only did maybe 3 sets total in the last month and my right shoulder has an impingement, and that is really the only thing I can think of that could cause it.
Ps. Fuck upright rows, I only did maybe 3 sets total in the last month and my right shoulder has an impingement, and that is really the only thing I can think of that could cause it.
Brolic Gaoler
formerly Alienshogun
Even if I had it wouldn't have bothered me.
He probably hadn't eaten or drank any water at least a day before the shoot and commercial, so don't feel too bad.
Spiritreaver
Member
Not to mention lighting and filters. I mean look at what those two things alone can do for people on Instagram.
Looking lean isn't that hard to do, but no one in hell can most people sustain. Except that Adam Charlton guy... I wish I looked like him. I don't care if he takes a gazillion shitty things or not.
L0st Id3ntity
Member
So this is what it feels like to workout with 4 hours of sleep.
I barely finished my squats and had a shitty bench and pull up sessions. Strength was at least 10% down.
Never again.
I barely finished my squats and had a shitty bench and pull up sessions. Strength was at least 10% down.
Never again.
Brolic Gaoler
formerly Alienshogun
FallingEdge
Member
food, Super Bowl, more food, lazy weekend.
New week starts, get back into the grind.
Then New Orleans next week. Grilled oysters and fatness, here I come.
New week starts, get back into the grind.
Then New Orleans next week. Grilled oysters and fatness, here I come.
I have to go to New Orleans soon, my inner fat person is screaming out to me that I need to take a trip. I demand pictures of Po'boys from you!
Ah okay. Thank you for your response.
Hmm, sit ups are bad for you? I'll read up on the links you gave me as well as other research. And yeah, it is hard for me to keep myself accountable, but that's why I have GAF to encourage me haha
One more question: should I change it up everyday? Like, now that I'm seriously looking at my training schedule, and am looking to add more stuff to it (the planks, side planks, squats without weights, certain on the floor leg lifts, lunges, etc.) should I create a specific schedule for each weekday? Hell, should I even work out everyday with the type of schedule I have?
I heard doing the same routine everyday will slow down progress.
Anyone else have the misfortune of shoving a slice of sausage pizza into their mouth the precise moment when that Calvin Klein underwear ad aired during the Super Bowl?
Felt bad man.
Jeez.
question about developing muscle mass. so my upper body is pretty woeful compared to my lower body, muscle mass wise (10.5" biceps, 9" forearms 36" chest vs 22" thighs 37" hips, 13" calves, my "grecian ideals" are, in the same order 15", 12", 42", 22", 36", 14").
i do pretty much p90x (is that a dirty word in this thread? lol. i know its not ideal for building mass as opposed to losing weight) but havent been doing it consistently for about a year now but my body fat % is pretty low, 10.5%.
anyway i just learned about those grecian ideals and have noticed how unbalanced my body is between the top and bottom so i was thinking of ditching lower body work outs in p90x and replacing them with the upper body workouts instead so i'd be hitting "chest & back" and "shoulders & arms" 3 times a week each instead of just once.
i have no idea if that is a terrible idea or not.
second. how important is my caloric intake with such an undeveloped upper body? bulking has always been tough for me because i really struggle to eat a lot, i just find myself getting to a point, far before 3k cals, where i just cannot eat anymore. but i don't know if it is super important since my base is so weak? i have heard the biggest gains come early when you're weak, also dunno if that is true or not, but so im wondering if i can get away with just continuing my normal diet as long as im getting my protein (i think i hit about 160g a day)
i do pretty much p90x (is that a dirty word in this thread? lol. i know its not ideal for building mass as opposed to losing weight) but havent been doing it consistently for about a year now but my body fat % is pretty low, 10.5%.
anyway i just learned about those grecian ideals and have noticed how unbalanced my body is between the top and bottom so i was thinking of ditching lower body work outs in p90x and replacing them with the upper body workouts instead so i'd be hitting "chest & back" and "shoulders & arms" 3 times a week each instead of just once.
i have no idea if that is a terrible idea or not.
second. how important is my caloric intake with such an undeveloped upper body? bulking has always been tough for me because i really struggle to eat a lot, i just find myself getting to a point, far before 3k cals, where i just cannot eat anymore. but i don't know if it is super important since my base is so weak? i have heard the biggest gains come early when you're weak, also dunno if that is true or not, but so im wondering if i can get away with just continuing my normal diet as long as im getting my protein (i think i hit about 160g a day)
Then Insanity would probably work a little better. At least I have a friend who got pretty jacked with it so it's possible.
from the time I set foot in the gym to the time I leave through the door, a bit over 2 hours.
That includes stretching, cardio, going to the toilet, filling the bottle with water and any other silly event
sometimes when it's abs day, it can take longer... any other bodypart is covered with 3 or 4 exercises but abs, ugh, there's so much you can do and it takes a while til you feel it in your core that the workout was solid/decent.
Guys I really need help. I've been to two different doctors and both of them sent me home with painkillers, diclofenac & codeine. Though it has gone far enough now and regardless of how many pills I take the pain doesn't go away. I tried going to the gym for the first time this year and the pain was so debilitating that I couldn't push through the pain with JUST the empty 45 lbs bar in bench and this is from a guy with an (old) PB of 350 lbs.
The blue area is where I can feel the pain, in a general sense, but it's definitely towards the area where the "deltoid goes into the biceps"
I really need help I feel like shit this injury is ruining my life in many ways right now, can't even sit at a desk or sleep in my bed without severe pain. The doctors are shit and wouldn't bother taking me seriously unless I shot myself in the shoulder, sadly I don't own a gun.
The blue area is where I can feel the pain, in a general sense, but it's definitely towards the area where the "deltoid goes into the biceps"
I really need help I feel like shit this injury is ruining my life in many ways right now, can't even sit at a desk or sleep in my bed without severe pain. The doctors are shit and wouldn't bother taking me seriously unless I shot myself in the shoulder, sadly I don't own a gun.
Hmm, sit ups are bad for you? I'll read up on the links you gave me as well as other research. And yeah, it is hard for me to keep myself accountable, but that's why I have GAF to encourage me haha
One more question: should I change it up everyday? Like, now that I'm seriously looking at my training schedule, and am looking to add more stuff to it (the planks, side planks, squats without weights, certain on the floor leg lifts, lunges, etc.) should I create a specific schedule for each weekday? Hell, should I even work out everyday with the type of schedule I have?
I heard doing the same routine everyday will slow down progress.
Jeez.
I would definitely consider mixing it up with different workouts on different days (cardio day, lift day, rest day). At least that way it will be easier to manage the time you spend working out if you only have an hour or two a day plus you're also doing new things each day which might help with motivation; especially if you find a workout you really like to do.
A more in-depth history would be helpful in deteremming a diagnosis*. When did the pain start, what were you doing, it obviously hurts a lot (7/10? 9/10?). Sounds like maybe you strained it. Talk to a orthopedic doctor about it and figure out a physical therapy plan.
AFAIK just do five.
Pain started last summer, july 2012. Was lifting heavy weights in the gym, benchpress - probably bad form pain came slowly as the days came so I stopped working out things involving the shoulders so no bench, no military. The pain is 5/10 constantly, even when standing still, when using shoulder for example lifting weights the pain shoots straight up to 9/10 - 10/10 and the body shuts off / stops doing whatever I was doing. Problem is that I have to be referred to a specialist by a GP, but regardless of how much I implore them they just say " stop lifting heavy weights, do some soft/light warming up/exercises, take these pills and it'll be alright"
I'm sorry your local doctors are so uncaring and unsympathetic. I'm not a doctor, but my best guess is a moderate to severe rotator cuff injury. (http://www.emedicinehealth.com/rotator_cuff_disorders-health/page3_em.htm). I think another specialist or an orthopedic surgeon to get a proper diagnosis would be your best bet followed by physical therapy.
You'll need to increase your weight, which means increasing caloric intake. If you have a hard time with solid food, use liquid food instead to top up. Milk is a good choice; drink a third of a gallon in addition to your standard diet.
As for gaining muscle, it is possible to gain a little muscle on p90x but it's nowhere near an ideal program for that purpose. Can you get access to a weight room?
Well, after 3 weeks these are my "progress" pics
Don't laugh guys lol
http://imgur.com/L6RtT50.jpg
http://imgur.com/YKPS2Ot.jpg
http://imgur.com/TPDwCZk.jpg
Oh and since you guys know a lot about physiques and such, is there any way to guess how high is my bf%? I've read several BB sites and everyone talks about body fat so I figured it's kind of a big deal? lol
Don't laugh guys lol
http://imgur.com/L6RtT50.jpg
http://imgur.com/YKPS2Ot.jpg
http://imgur.com/TPDwCZk.jpg
Oh and since you guys know a lot about physiques and such, is there any way to guess how high is my bf%? I've read several BB sites and everyone talks about body fat so I figured it's kind of a big deal? lol
You may get a wider range of estimates because you lack in mass. I'd say you are under 12 and as low as 9. Bf estimates are skewed towards ppl with some mass on them. You should do a caliper test if you really want to know. I'd suggest you diet, eat more because your bf % is really irrelevant at this point. Eat up.
You need to be crushing food.
Anyone else have the misfortune of shoving a slice of sausage pizza into their mouth the precise moment when that Calvin Klein underwear ad aired during the Super Bowl?
Felt bad man.
I'd rather look like Dwayne Johnson or even Vin Diesel.
It's just five. It's a deload week, the point is to take everything easy.
I don't think you should be concerned much about BF%. Eat more.
Price Dalton
Member
Training immediately before lab work can affect certain markers like creatinine, cholesterol, white blood cells, so there's also that to consider.
perineumlick
Member
Sciatica just shut down my workout this morning. Goddammit!
Anyone have any tips on dealing with this? I really want to work through it, but the pain is exquisite.
Anyone have any tips on dealing with this? I really want to work through it, but the pain is exquisite.
Brolic Gaoler
formerly Alienshogun
Massage and stretches. Also get a lacrosse ball.
I had it real bad, pain in my rear right hip and a numb right leg. It's completely gone now.
Completely misread this. I thought he meant he had lab work to do, like college stuff.
Sounds like that neck issue you had before.
Soumds like an uppper back/neck muscle on one side that is not involved in shoulder movement. Rest, ice, and rehab if it's severe. No need to make it worse and miss more time than necessary.
Nah I can tell this is different. Its much lower on my back, and I could feel it when it actually happened. Think I just overdid it not being used to the BB routine volume. Before there was a pinch, and 3 weeks of rest fixed me up.
I hate taking time off!
But obviously you're right.
Stupid lat raises.
HisshouBuraiKen
Member
Don't we all man. My shoulder went back to bugging me after attempts to do upper body last week. It's getting better but I'm gonna wait until it's 100% before going back. I can still do all my lower body stuff without any issues as long as I stretch, and I replaced hanging leg raises with decline sit-ups to avoid pulling on the joint. Should still be able to do arms too, at least a little. But I think I've learned my lesson about not messing with shoulder issues, you use the damn thing for everything!
Switching gears...I'm weak off the floor on my deadlifts. If I make it past those first few inches I can get it up the rest of the way. So I read this:
http://www.t-nation.com/free_online...raining_performance_repair/deadlift_diagnosis
The recommendations for slowness (defecit squats, speed pulls) and hitting the hamstrings harder (which I do on squat day) make sense, but I wanted to solicit some recommendations from FitGAF as to which ones are the most effective. Note that I have no access to glute-ham raise stations or I'd just do those since they seem to be a popular suggestion.
parrotbeak
Member
Depends what's causing it. For me sciatica means the area around my L5-S1 surgery is probably inflamed and I need to lay off any heavy lifting that loads my back, stretch my hips, walk/swim to keep the area circulating but not aggravated. This could be for 1 day or a couple weeks.
perineumlick
Member
I had an accident at work a couple of years back that hurt my lower back, so this is fallout from that. I guess I'll take a couple of days off; massages and maybe a lacrosse ball like Alien suggested. I think my days of lifting heavy are coming to an end.
sweetvar26
Member
So, my workout today is Legs, back and biceps.
I wanted to change from my usual routine today, so GAF, recommend me some exercises so that I work out all three of them. Preferably compound. It is going to be a good workout day for me. Coming off from a 3 day rest period.
I wanted to change from my usual routine today, so GAF, recommend me some exercises so that I work out all three of them. Preferably compound. It is going to be a good workout day for me. Coming off from a 3 day rest period.
Squat deadlift dips/pulls?
HisshouBuraiKen
Member
Squats and pullups will take care of all three. Superset them and prepare to huff and puff.
sweetvar26
Member
Yeah definitely squats, deadlifts and pull ups. But I could use more. May be I should just superset them.
I guess I should do this all workout today.
I mean there are a whole range of squats and deadlift types. And you can do calf stuff, an leg curls/extensions
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