Alright, I got this.
Yours was a month though. Did you not do any chest exercises during the month?
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Alright, I got this.
Yours was a month though. Did you not do any chest exercises during the month?
Are you trying to bulk up?
Roll of shame today
I almost did this the other day. Somehow I forgot my max and put 20 lbs too much on the bar without checking my phone notes. I lifted it off and was like damn this heavy. I got it half way up and dumped it on the lower bar.
Roll of shame today
you can't feel bad for trying your best and giving it all.
keep you head held high, nothing to be ashamed of.
Roll of shame today
I had to bail on a squat last week, sucks but it means you're challenging yourself.
Bad flashbacks to when I got my pup and took a month off. Low point for me, but I was literally getting 1-3 hours of actual sleep a night. It was torture.
Roll of shame today
What is this exactly?
HarryHengst
Member
When you're unable to complete a bench press rep and dont have a spotter, so you have to let it rest on your chest and roll it to your knees so you can get up.
cuevas. PhD.
Member
Bench. Think about it /:
Woah you're still around!? I thought you were perma banned.
http://www.youtube.com/watch?v=n_OdXKfSp-Y
You probably don't want to do this with very heavy weights.
I'm also starting my cut today. Technically I started it last week but a few of those days were throwaways because of what I ate. Still lost a pound from last week though.
I ate 430g of carbs, 200g of protein and 100g of fat yesterday and I feel fan-fucking-tastic! I haven't woken up feeling this refreshed in months and I woke up in the middle of the night with a raging hard on so that was with broken sleep.
Getting 3,500 cals a day is a revelation for me!
Getting 3,500 cals a day is a revelation for me!
BroggieDoge
Member
Age: 25
Height: 5'10
Weight: 145
Goal: To look like Jason Stackhouse on True Blood. I want abs, cuts and bigger arms my arms are pretty skinny some muscle but not much.
Current Training Schedule: I work 2-10pm with 2 off days.
Current Training Equipment Available: I have a pretty dated gym at my job with...free weights, curl machine, reverse curl machine, chest, legs machine and a bench with a bar.
Comments: I eat pretty healthy I prob don't break 2,000 -2,500 calories. I eat a lot of chipotle, chk, whole wheat pasta and Cheerios. What do I need to do fit-gaf?
Height: 5'10
Weight: 145
Goal: To look like Jason Stackhouse on True Blood. I want abs, cuts and bigger arms my arms are pretty skinny some muscle but not much.
Current Training Schedule: I work 2-10pm with 2 off days.
Current Training Equipment Available: I have a pretty dated gym at my job with...free weights, curl machine, reverse curl machine, chest, legs machine and a bench with a bar.
Comments: I eat pretty healthy I prob don't break 2,000 -2,500 calories. I eat a lot of chipotle, chk, whole wheat pasta and Cheerios. What do I need to do fit-gaf?
Poindexter
Member
4 weeks ago on my first cycle of 5/3/1 squats I got 3 reps on my 1RM. Today was 10 lbs heavier and I got 5. I felt like a beast! Especially since squat has always been my hardest lift to progress.
Keep up the good work!
You need to read the OP
Besides press right. RIGHT?!
I have a bar of Lindt Dark Chocolate right next to my bed so when I get up I just break off a piece and eat it; helps wake me up and is apparently pretty healthy for you.
Well I'll avoid the google search, but my impression of True Blood probably leaves this guy with an abercrombie physique; as in lots of chest, arms and ab work, and a little less back and leg work. My recommendation would be to first off gain a muscular base, which means putting on a few pounds. Once you've got that, you can cut until you get a six pack.
This is a medium term goal, so set some short term ones to keep yourself motivated.
So your first goal is to get a decent strength training program going. Ideally you'd have a squat rack, bench and a barbell+weights so you could do a decent barbell linear progression. Max out something like Starting Strength, and throw in some curls on the Friday. Once you've maxed it out (and you'll be probably 30-50 pounds heavier), you'll have a good foundation to pursue more intermediate goals. At that point, something a little more customized would suit you well. Then you can cut down any excess fat and show off your new body.
FallingEdge
Member
Sounds good sir. I have never done decline so it wouldn't hurt to replace flat with this. Be down for something new.
Poindexter
Member
Thanks!
Haha Press has actually been on a constant steady progression for the last six months. I've never really hit a wall with it. Then again I neglected proper OHP for a long time so I probably just haven't hit that wall yet. I'm currently at 160 strict OHP 1RM as a reference. I used to seated press and then push press until I wised up and started doing it strict. My wall has actually been on seated dumbbell press. I've been stuck at the same amount of reps with 65 lb dumbbells as my assistance exercise for a few months now. So frustrating.
Then, this must be the bench of shame.
http://youtu.be/4fBssXbaq60
I know this was submitted here a while ago, but I'm bringing it back for laughs and aches.
Poindexter
Member
I had the worst roll of shame. It was like my 2nd week at my current gym, which is actually the gym at my work. I benched a few sets at my 5 RM and then decided to do a set with about 30 lbs less and on my last rep. I knew I should have racked it but I decided to try for one more rep. I was used to failing at home and just dumping the weight if I had problems. I didn't think of the shame at a public gym. Especially when the hot personal trainer at the gym sees you fail and then runs over to help you That's an awkward conversation while she helps you rerack the weights and all you really want to say is "Please go away and leave me in my shame".
That's an awkward conversation while she helps you rerack the weights and all you really want to say is "Please go away and leave me in my shame".Toothpaste tube.
Holy shit!!!
So all of it comes out of your butt?
I'd imagine.
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Elbow sleeve definitely feels good. It's tight but not overly tight. Pain randomly comes and goes for me, but it's not sharp at all. More like a dull twinge. We'll see how benching goes tomorrow.
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To the men having trouble getting their SO to work out
http://articles.elitefts.com/traini...ampaign=a-lion-in-iron-women-be-more-not-less
I'm also starting my cut today. Technically I started it last week but a few of those days were throwaways because of what I ate. Still lost a pound from last week though.
a pound is good. I'll be happy to do that every week. Happier with a bit more though.
I'm 260 right now but I've been eating like 400g carbs during my bulk and I'm sure I'll drop like 10 lbs very fast once I un bloat.
velociraptor
Junior Member
UK GAF, where is the cheapest place for protein?
Mondays are usually my leg days since less people ever do legs but my squat racks have been so crowded lately, I've been going at 10 pm....problem is then I never get to sleep.
Seems like lots of people start the week with bench, and end with legs. Makes some sense I suppose psychologically I suppose, start with what you enjoy most to stay motivated.
I do legs Sunday, the REAL start of the week!
I used to do Legs on Mondays, but on my current program a body part gets left out each week. Essentially whatever I do on Friday doesn't get done again until the next week's Monday. I find I prefer this to a standard 5/3/1 recovery week.
velociraptor
Junior Member
I too had a roll of shame while benching a while back. Thought I could do another rep, and bam. I'm struggling. My arms are weak. My muscle fibres are seemingly on the brink of destruction. I was left with no choice but 'roll' away the barbell to my legs and down from my chest.I had the worst roll of shame. It was like my 2nd week at my current gym, which is actually the gym at my work. I benched a few sets at my 5 RM and then decided to do a set with about 30 lbs less and on my last rep. I knew I should have racked it but I decided to try for one more rep. I was used to failing at home and just dumping the weight if I had problems. I didn't think of the shame at a public gym. Especially when the hot personal trainer at the gym sees you fail and then runs over to help you
I find that I make the best progress on whatever lift I start the week with, so I usually start the week with whatever I want to focus on the most - currently, OHP.
My dad (at age 65) does this. I wish I had calves like his.
Chittagong
Gold Member
Lol, I do exactly this. Looking forward to bench tomorrow, really waiting to get to deadlift on Thursday and dreading squats on Friday
I think you're supposed to wait a bit longer than one day for recovery; deadlifts and squats work a lot of the same muscle groups.
MrToughPants
Brian Burke punched my mom
nom
I do Squats on 5/3/1 on Monday and the reason is twofold:
I'm freshest on Monday. Since I consider the Squat to be the most important lift, I like doing it as the week starts so I perform better.
Squats scare the bejesus out of me. They make me very anxious. So by doing them on Monday I get them out of the way, and I feel much more relaxed throughout the week.
Opiate staring at you.
cuevas. PhD.
Member
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