Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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Eidan said:
Long-time lurker. First time posting here.

Age: 27
Height: 5'10"
Weight: 191

Goal: Bigger arms. I want to be somewhere around 17 inches, currently sitting at 16-16.5, and not making much progress.

Current Training Schedule: Four days a week. Usually Monday, Tuesday, Thursday, and Friday.

Current Training Equipment Available: Regular gym.

Comments: I'm about to start my 6th cycle of 5/3/1. Shortly after my third cycle I decided to move from BBB to Wendler's bodybuilding variation. Like I said, right now my biggest concern are larger arms. Triceps and biceps get hit on the bench and OHP days respectively, but in terms of measurements I've been at 16-16.5 inches for months now. Any advice would be appreciated.
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For arms.

Biceps: Preacher Curls, Barbell Curls, Dumbbell Curls.

Triceps: Lying triceps extension BEHIND THE HEAD (there is a rippetoe video on this), CGBP.
 
Age: 21
Height: 187.5cm (~6'1.75")
Weight: 87kg (~192 pounds)

Goal: ??kg (until I don't have any moobs)
Current training schedule: None
Current training equipment available: None (no money for gym etc, would prefer to do things in the privacy of my own home)

Comments: Not looking to set the world on fire, just want to get a little more in shape. Judging from the OP, I have nothing I would need for any kind of serious workout, not even bars to do chinups. As far as I can tell, the only exercises I can do are the "bodywieght workouts" (which is fine by me) like Pushups and Squats. Basically, I'd like to know how often I should be doing this sort of thing, and what I should be doing. I don't think I will be needing to lose more than maybe 10kg at most.
 
Alienshogun said:
Well, I'm not buying ON anymore. Shit went up about 8 for the 10lb bag. (It's 105 now)

Edit: Two twinlab 5lb tubs for 41 a piece isn't bad. That's on amazon right now.
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Got two 5lbs tubs at GNC today and they were listed at $95CDN each. Last time I bought some there they were $75 each, same price as SVNCanada.ca They had a 40% off deal which saved me about $80 but it still came out to $130 for 10lbs of ON GS.
 
nerdy1 said:
I'm starting to believe that overtraining is blown way out of proportion. I have several friends that complain that they are not making any gains and they think it's because they are training too much. However, when I work out with them I notice that they lack intensity. They don't push themselves to failure and they tend to eat like crap. Anybody else think overtraining is really a non-issue for most people?
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LOL my friends are the same. Whats your real name chap?
 
Is the ab wheel worth it and is it detrimental if I'm doing SS to do pullups every day (I'm fat and weak so I can only do like 8 wide grip pullups in a row, chin ups are easy tho).
 
mooooose said:
Is the ab wheel worth it and is it detrimental if I'm doing SS to do pullups every day (I'm fat and weak so I can only do like 8 wide grip pullups in a row, chin ups are easy tho).
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Careful with the plastic abwheels I cracked one in half with 2x45lbs plates on my back.
 
Dosia said:
How many reps do you generally go for? Or do you switch it up? like 3x6 with heavier weight some days and 3x12 with lighter weight on others.
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I always stick to the 8-12 rep range. I don't go lower than that really.

The bicep Is still the same as every other body part, so it enjoys the muscle building rep range. But saying that, the heavy preacher curls are 8 reps for 3 sets, other exercises are 12 reps for 12 sets

I don't train with heavy/light days :)
 
nerdy1 said:
I'm starting to believe that overtraining is blown way out of proportion. I have several friends that complain that they are not making any gains and they think it's because they are training too much. However, when I work out with them I notice that they lack intensity. They don't push themselves to failure and they tend to eat like crap. Anybody else think overtraining is really a non-issue for most people?
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Im sure overtraining exists. In professional athletes for example. Amateurs who claim they are overtraining are 99% of the time like the people claiming they are a hardgainer: they arent doing/eating enough. So yeah, i agree its a lack of effort.
 
Mecha_Infantry said:
I always stick to the 8-12 rep range. I don't go lower than that really.

The bicep Is still the same as every other body part, so it enjoys the muscle building rep range. But saying that, the heavy preacher curls are 8 reps for 3 sets, other exercises are 12 reps for 12 sets

I don't train with heavy/light days :)
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Typo? 12 sets?
 
Alienshogun said:
5g a day every day.
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Cool.

And let me add to the GNC hate. Dude was obnoxious as FUCK.

"you have to take this with fruit juice or it won't work."

Then he started talking about whey. I told him I do 1 scoop a day and get the other 160g from food and he said I was doing it wrong.
 
Petrie said:
Typo? 12 sets?
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Lol yes, sorry. 3 sets I meant

Also, been doing a lot of talking with my people in the gym and were all getting tired of the excessive random eating plans people are going on, or the starving ur self for x amount of hours etc.

We just feel we want to be healthy and maintain a heathy balance of food to supplement our training. I can't believe there's shit where people are saying skip breakfast, etc.

To me it's all about do what's comfortable for you in the long term. I'd honestly like to see if those lean gain diets last for a reasonable amout of time, etc

But not calling anyone out, but I feel there are so many different people out there telling you to do sme next shit just to get more money or blog hits and it's madness

But anyway. Rant over
 
So because research has been done to finally disprove bro science of the past....it's madness? I agree with you, everyone should do whatever thefuck they want to do. If eating breakfast is easier for you, cool. It is easier for me not to eat until around 3 pm. I'm glad it doesn't affect my gains. So much easier for me to stuff my face for a couple huge meals than eat 6 small bs meals a day. I don't see why that is madness.
 
SeanR1221 said:
Cool.

And let me add to the GNC hate. Dude was obnoxious as FUCK.

"you have to take this with fruit juice or it won't work."

Then he started talking about whey. I told him I do 1 scoop a day and get the other 160g from food and he said I was doing it wrong.
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The funny thing is that most GNC employees have no training or research in what they are selling. Most of it is based of heresy and PR pamphlets.

Lol yes, sorry. 3 sets I meant

Also, been doing a lot of talking with my people in the gym and were all getting tired of the excessive random eating plans people are going on, or the starving ur self for x amount of hours etc.

We just feel we want to be healthy and maintain a heathy balance of food to supplement our training. I can't believe there's shit where people are saying skip breakfast, etc.

To me it's all about do what's comfortable for you in the long term. I'd honestly like to see if those lean gain diets last for a reasonable amout of time, etc

But not calling anyone out, but I feel there are so many different people out there telling you to do sme next shit just to get more money or blog hits and it's madness
Click to expand...

So because research has been done to finally disprove bro science of the past....it's madness? I agree with you, everyone should do whatever thefuck they want to do. If eating breakfast is easier for you, cool. It is easier for me not to eat until around 3 pm. I'm glad it doesn't affect my gains. So much easier for me to stuff my face for a couple huge meals than eat 6 small bs meals a day. I don't see why that is madness.
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I agree with you guys. I have heard many things from the gym, like one guy who insists you don't need carbs and that your body can use fat instead of carb. Also, he only takes in 90 ish grams of protein for the day.

For the record, he deadlifts in the upper 600s. Men like this are mutants. They absorb shitty programming and diets and transform into juggernauts. They are the freakiest of the genetically freaky. However, for the rest of us, there's science and experience to help make up for raw potential.i

On an unrelated note, I'm getting down to my last week of RFL. This cycle felt easy, and while my height has been hovering around the same point, everything has been feeling looser on me. I have been wanting to diet down to 10-12% body fat, but at the same time, I'm so eager to start training hard again. I miss the exhaustion, the big eating, the excitement of PRs.
 
I don't know shit about cycling (biking). But fitocracy just gave me crazy points for biking 9.6 miles in 30 minutes on 7 resistance. That must be a decent time or something.

I've been enjoying using the stationary bikes the last few weeks. Low impact cardio is nice.

Also, I start my "hard" cut on Sunday all through July. This should be interesting. I'm down to 234 now.
 
Mecha_Infantry said:
Lol yes, sorry. 3 sets I meant

Also, been doing a lot of talking with my people in the gym and were all getting tired of the excessive random eating plans people are going on, or the starving ur self for x amount of hours etc.

We just feel we want to be healthy and maintain a heathy balance of food to supplement our training. I can't believe there's shit where people are saying skip breakfast, etc.

To me it's all about do what's comfortable for you in the long term. I'd honestly like to see if those lean gain diets last for a reasonable amout of time, etc

But not calling anyone out, but I feel there are so many different people out there telling you to do sme next shit just to get more money or blog hits and it's madness

But anyway. Rant over
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I agree.

I would take a normal eating habit and being less lean over being super lean and fasting every day for the rest of my life.
 
Enco said:
I agree.

I would take a normal eating habit and being less lean over being super lean and fasting every day for the rest of my life.
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That's the way I feel too. I am prolly at the most lean I have ever been in my life but I have sacrificed some lean body mass to do so. I'm just gonna focus on staying strong and having a solid base. Abs or not.

I'd rather have a big chest/wide shoulders than visible abs.
 
FallingEdge said:
That's the way I feel too. I am prolly at the most lean I have ever been in my life but I have sacrificed some lean body mass to do so. I'm just gonna focus on staying strong and having a solid base. Abs or not.

I'd rather have a big chest/wide shoulders than visible abs.
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1b6a5_ORIG-LeanJimWEndler.jpg


Lean Wendler approves
 
Alienshogun said:
1b6a5_ORIG-LeanJimWEndler.jpg


Lean Wendler approves
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You see that's what I call my "perfect realistic body shape". I think I'm there or there about, but more fat at the moment. Still working on that

I'm not bothered with competiting anymore. I can't do too much of the fasting, weighing food,
]sloppy green poops
I've tried but it takes too much out of me and it's not maintainable for me.

I know you probably aren't meant to do it for the rest of you life, only in cycles, but what's the worth in doing it anyway then? I'd rather try and get the best balance of amount or meals and cals and training for a long time, and not have to macro count

All due respect to those who are doing it, keep it up.
 
blackflag said:
So because research has been done to finally disprove bro science of the past....it's madness? I agree with you, everyone should do whatever thefuck they want to do. If eating breakfast is easier for you, cool. It is easier for me not to eat until around 3 pm. I'm glad it doesn't affect my gains. So much easier for me to stuff my face for a couple huge meals than eat 6 small bs meals a day. I don't see why that is madness.
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Agreed.

I used to do the whole 6 meals a day thing and it was a chore. Nowadays, I eat at 12-1ish and eat again about 7ish in the evening. I don't feel hungry during the fast and my lifting performance hasn't changed at all, even though I'm now lifting on an empty stomach. Leangains style fasting is pretty awesome.
 
Alienshogun said:
Thinking of getting these elbow sleeves http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=3015

I'm starting to get a little discomfort right where the nerve is in my elbows, it doesn't effect my lifts or pullups but I don't want it to start. Anyone have any experience with these? I'm specifically avoiding the super heavy ones since they "add bounce" to lifts. I just want the support/warmth, not the "spring" effect.
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Yes! I have it in my left elbow. It's the worse after weighted chins.

I went to a doctor and he said rest. Went to another doctor and he said surgery. Saw a third doctor, got a shot in the elbow, and it's a bit better. Ice and a bit of rest plus a shot which seems to help. Hurts a bit but not as much
 
What are everyone's thoughts on touching the bar with your chest on the bench press? Just read that I probably wasted 4 months of training because I would bring the bar close to my chest, at around 90 degrees, but felt if I went too low it would put too much strain on my shoulders. It really doesn't feel comfortable to touch the bar with my chest on the more heavier loads, but maybe that's due to my lack of upper back flexibility and/or untrained muscles?
 
Slycoopr said:
What are everyone's thoughts on touching the bar with your chest on the bench press? Just read that I probably wasted 4 months of training because I would bring the bar close to my chest, at around 90 degrees, but felt if I went too low it would put too much strain on my shoulders. It really doesn't feel comfortable to touch the bar with my chest on the more heavier loads, but maybe that's due to my lack of upper back flexibility and/or untrained muscles?
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Maybe. I touch my shirt with the bar but make sure not to bounce it off your sternum. When I used to be able to lift 225 I felt occasional strain on my upper back but I attributed that to an underdeveloped back or not warming up enough.
 
Slycoopr said:
What are everyone's thoughts on touching the bar with your chest on the bench press? Just read that I probably wasted 4 months of training because I would bring the bar close to my chest, at around 90 degrees, but felt if I went too low it would put too much strain on my shoulders. It really doesn't feel comfortable to touch the bar with my chest on the more heavier loads, but maybe that's due to my lack of upper back flexibility and/or untrained muscles?
Click to expand...
To be honest I prefer to touch my chest with the bar, I find it easier. Full range of motion and all that.
 
Slycoopr said:
What are everyone's thoughts on touching the bar with your chest on the bench press? Just read that I probably wasted 4 months of training because I would bring the bar close to my chest, at around 90 degrees, but felt if I went too low it would put too much strain on my shoulders. It really doesn't feel comfortable to touch the bar with my chest on the more heavier loads, but maybe that's due to my lack of upper back flexibility and/or untrained muscles?
Click to expand...

Touch your chest unless you're doing board presses or some other special bench.
 
funniest part of the actual 5/3/1 book is in the q&a section. One of the questions is about what to eat, and Wendler's response is "I'm the last guy you should ask about dieting"
 
Alienshogun said:
I don't know shit about cycling (biking). But fitocracy just gave me crazy points for biking 9.6 miles in 30 minutes on 7 resistance. That must be a decent time or something.

I've been enjoying using the stationary bikes the last few weeks. Low impact cardio is nice.

Also, I start my "hard" cut on Sunday all through July. This should be interesting. I'm down to 234 now.
Click to expand...

I'm doing more cycling. In 38 miles at about 15 mph you burn close to 2000 calories. It's insane!
 
FallingEdge said:
That's the way I feel too. I am prolly at the most lean I have ever been in my life but I have sacrificed some lean body mass to do so. I'm just gonna focus on staying strong and having a solid base. Abs or not.

I'd rather have a big chest/wide shoulders than visible abs.
Click to expand...
Yeah, no shit. Especially since that's a good look that can be sustained for decades. Anyone still rocking a 6 pack after turning 30 is living like a monk. No thanks.
 
agrajag said:
Just came down with some horrible cold or flu, not sure what. Can't work out, this sucks!
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If you have the strength, you should try sweating it out. It works wonders for me. Not even weights, but wearing a tonnes of jumpers and just walking up hill on a treadmill

Alienshogun said:
Today the harder "cut" begins for the month before I go on vacation in August. Gonna be interesting.



Wat? He's incredibly lean there!
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My bro's wedding in Naples is in September and I'm just dieting down for that. All I'm doing at the mo is neglecting carbs so I can fit into the suit a bit more- but it's not making a different lol. I'm a 54" chest for my blazer, but it's because of my back, so it's really me not concentrating on losing fat, but not gaining anymore muscle

After September though, it's fucking ON
 
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