Brolic Gaoler
formerly Alienshogun
Ah, that went over my head. The comment caught my eye since some here can press over their body weight, so I was confused.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Ah, that went over my head. The comment caught my eye since some here can press over their body weight, so I was confused.
Well I'm looking for a bit of both. More for bodybuilding, but I'll need to gain strength too if I want to build muscle. I did SS for a bit, enjoyed it but I don't think it's fit for the type of goals that I want right now. I was also looking for a working that was less squat heavy since I feel like my lower body is getting a bit disproportional compared to my upper body.
The only thing I'm just not sure about this work out is what to do as the ham work (maybe stiffed legged deadlift would be fine?).
Good mornings destroy my hams so that would probably be good. also, glute ham raises. Never did. Stiff legged deadlifts but picturing it in my head, seems like it would work.
Witchfinder General
punched Wheelchair Mike
Need to up my cardio. Anyone have a good guide on skip rope sessions, i.e. skip for X amount of time. Rest for X amount of time. Repeat X amount of times?
Yes I'm try out the stiff legged deadlifts.
That workout sounds intense. I could see someone who's at an advanced stage strength wise being successful at it, but not me.
Yeah I've done those using a dumbbell. I should do those on my off days. I can probably do L Flyes?
ItAintEasyBeinCheesy
it's 4th of July in my asshole
From that man thread, first ever Gym Bro.
muntersaur
Member
As others have said, he was only around 200lbs which is attainable naturally. I will never look exactly like that photo because of my smaller bone structure but I aim to come as close as possible with my build and will be filled out at around 180-190lbs.
The hardest thing for me will be achieving a decent chest which is pathetic but my positives are that I have a narrow waist, wide shoulders (in comparison), and my lats are my best muscle group (after my traps).
FallingEdge
Member
I'm right there with you. My chest is terrible and I have always had problem developing solid pecs. It's alright though. Narrow waist and wide shoulders. Go in like that.
yeaaaaaaaaaaaaah buddy!
DirkDiggler
Member
Can anyone recommend a quick recovery for soreness and cramps after workouts? I try to space out cardio and weights , but end up doing both for equal amount of time. I feel if I don't I will never loose the pudge.
pudge is about dieting
quick recovery? well you could try doing less work. or stretch. or foam rollers.
FallingEdge
Member
DirkDiggler
Member
Yes diet is set , high protein , whole grains , fruits , veggies . I will try to alternate my cardio and weights.
Now stretching beforehand or after ? Or both?
Foam rollers ? I saw some used for Yoga ...thought it was a joke. Will def look into them. Thanks baldemon "May you grow hair where you need it
"TheFightingFish
Member
So I know this thread is a bit more lifting focused. But I just hit one of my bigger summer fitness goals and wanted to share. I completed a full 50K (31.1 mile) trail ultramarathon, took me just under six hours and ended up coming in 8th place overall. The pace actually sounds slow given this was only a marathon + 5 miles. But the course difficult really was quite nasty. Shin deep mud (I passed two of the leaders early when their shoes got sucked clean off in the mud), six total stream crossings, and an assortment of moderately technical single track trails. And the real killer, which was the 4,500 feet of elevation gain (and subsequent drop). I've been able to run since then, but I'm still recovering a bit in my quads and hamstrings.
At the same time I figured that I'd post up a fitness progress pic to have it on record (plus a chance to do the whole awkward bathroom mirror thing). I'm pretty skinny, but it's dang hard to keep on much weight running 40-50 miles a week. I'd say that I'm actually proud of where I'm at, as I really wanted to avoid the whole "stick-arms, zero chest" look that you usually get when you run so much. In either case I'm looking to keep up the running, but over the winter dial down the mileage a bit and move up to about 165lbs or so (I'm at 158 here). We'll see how it goes as I'm currently on a bodyweight only routine with no gym access.
At the same time I figured that I'd post up a fitness progress pic to have it on record (plus a chance to do the whole awkward bathroom mirror thing). I'm pretty skinny, but it's dang hard to keep on much weight running 40-50 miles a week. I'd say that I'm actually proud of where I'm at, as I really wanted to avoid the whole "stick-arms, zero chest" look that you usually get when you run so much. In either case I'm looking to keep up the running, but over the winter dial down the mileage a bit and move up to about 165lbs or so (I'm at 158 here). We'll see how it goes as I'm currently on a bodyweight only routine with no gym access.
Sadly not. Pretty sure I took some before ones but I encrypted them and lost the file/password. Oops. Not too bothered though as I can see some nice changes. Still far from where I would want to be but that's mainly due to a questionable diet.
I've started using MyFitnessPal on the iPhone. The barcode scanning is awesome. I'll use it for a week or two until I see what my changes are like.
Escape Goat
Member
Is having a muffled sound in one of your ears after a workout dangerous? I Googled it and said something about breathing properly when lifting and causing pressure to build up.
BlueScrote
Member
Congratulations. That course sounds rough.
muntersaur
Member
Congratulations - that is really impressive and sounds like a lot of fun! You look great for a long distance runner too.
I get this from time to time. It sucks but I haven't seen any serious problems from it. Yea I would put it down to breathing.
Brolic Gaoler
formerly Alienshogun
Jesus christ my strength is suffering on this "diet" more so now that I'm even more strict. I think I might try a preworkout just for this month and see if it helps. I struggled at 380x3 today for squats, which before would have been cake.
This was asked a few pages back, yeah, it's more than likely a breathing issue.
This was asked a few pages back, yeah, it's more than likely a breathing issue.
RumblingRosco
Member
I get this occasionally. Never thought to worry about it or look into it as it always goes away within about 5 minutes. The pressure/breathing thing would make sense, though.
There are days it thinks I should have 380g of carbs. It's nuts.
Of all your lifts your squat is going to suffer the most I think. Before my cut I was doing 320 3x5, now I'm finally back up to 285 3x5 thanks to getting a belt.
Sucks man.
Ew haha. I've got myself to around 80ish a day (I like fruit too much haha).
It's nice that it tracks them like that, though, even if it ~disagrees~ with me.
Yea it's kinda stupid. Just ignore it and enter your own calorie goal.
It's great seeing stats but don't pay attention to the macro goals it gives you (well I don't).
This, I just use it for the calorie goal and just keep an eye on the macros. On app I have, it has a ratio pie chart that is useful.
Yeah, I gave it my weight and how much to lose a week and it gave me a calorie goal, so calorie goal + high protein/low carb and I'm set
You can custom set your own macros.
I have my at 50p/30c/20f ... just got into the settings tab and customize that stuff.
Their calcs are off if you let it go on its own.
I'm CrankyJay on there btw if anyone is looking for food ideas for macros or whatever, friend me up if you want. Ignore the Sunday night meal of 2300cals, lol.
themadhatter444
Neo Member
Anyone using Cissus Quadrangularis? I've been supping with ALA and Cissus religiously for about ~2mo and absolutely feel the results. ALA helps me with ketosis weeks and refeed days. I do 600mg before breakfast and dinner. I've heard that I should be taking Biotin with it but haven't researched it enough.
Cissus Quadrangularis is making my joints feel absolutely superhuman. I used to have some wrist pain and a small stint of knee pain from some old injuries and it's completely reversed them. Come to think of it, I can feel it in my hips too. I know it has some fat-burning qualities too, so I'm not sure whether or not to attribute my successful cutting (despite some heavy cheat days) to the Cissus or ALA. I do two caps before breakfast and dinner. USP Labs. Forget the dosage.
Also thought I'd share some hip mobility drills that I've fallen in love with. I do these every morning after some light stretching. It keeps my hips wide open and has dramatically increased my sprinting form as well as my squats.
http://www.youtube.com/watch?v=f-GRxDrMC4Y
Any biomechanic guys on here? My gym has a shitty squat machine that likes to hurt my neck (still working on my form - thank Yo Elliot) so I'm thinking of switching to leg presses or hack squats for a month to see if I retain my strength/mobility. Ideally, I would just use a bar/rack, but that's not an option. I love squats just as much as the next guy, but I'm not willing to sacrifice soft tissue or longevity for them. Stupid machines.
Long post is long, but I'm super motivated today. Feeling outstanding. Keep on truckin', dudes.
Cissus Quadrangularis is making my joints feel absolutely superhuman. I used to have some wrist pain and a small stint of knee pain from some old injuries and it's completely reversed them. Come to think of it, I can feel it in my hips too. I know it has some fat-burning qualities too, so I'm not sure whether or not to attribute my successful cutting (despite some heavy cheat days) to the Cissus or ALA. I do two caps before breakfast and dinner. USP Labs. Forget the dosage.
Also thought I'd share some hip mobility drills that I've fallen in love with. I do these every morning after some light stretching. It keeps my hips wide open and has dramatically increased my sprinting form as well as my squats.
http://www.youtube.com/watch?v=f-GRxDrMC4Y
Any biomechanic guys on here? My gym has a shitty squat machine that likes to hurt my neck (still working on my form - thank Yo Elliot) so I'm thinking of switching to leg presses or hack squats for a month to see if I retain my strength/mobility. Ideally, I would just use a bar/rack, but that's not an option. I love squats just as much as the next guy, but I'm not willing to sacrifice soft tissue or longevity for them. Stupid machines.
Long post is long, but I'm super motivated today. Feeling outstanding. Keep on truckin', dudes.
Brolic Gaoler
formerly Alienshogun
Yeah, it's really effected my OHP and squats. Not a fan, lol.
justjustin
Member
Okay, back pain is gone after carefully working my way back up to where I left off. I've been able to go up 5 or 10 pounds on each workout the past couple times so I'm ready to start making good, consistent progress again. So far I have only been sticking to the barbell exercises outlined in starting strength, and now I want to add ancillary exercises. I used the beginner routine in the OP as a template.
DAY 1
squat 3x5
bench press 3x5
deadlift 1x5
chin-ups 30+ (can only do small sets at this point, 3-4 at once)
dips 3x8-12
DAY 2
squat 3x5
overhead press 3x5
power clean 5x3
roman chair sit-ups 3x8-12
leg raises 3x8-12
DAY 3
squat 3x5
bench press 3x5
bent over rows 3x5
lying triceps extension 3x8-12
preacher curl barbell 3x8-12
incline alternating dumbell curl 3x8-12
Do the supplementary exercises seem like good choices with the right amount of sets and reps? For the ones that use weight, I keep the same number of sets and reps and just up the weight a little each time, right? And for bodyweights, I just add a few more each time, correct? These might be simple questions, but as a beginner I just want to be absolutely sure. Thanks.
DAY 1
squat 3x5
bench press 3x5
deadlift 1x5
chin-ups 30+ (can only do small sets at this point, 3-4 at once)
dips 3x8-12
DAY 2
squat 3x5
overhead press 3x5
power clean 5x3
roman chair sit-ups 3x8-12
leg raises 3x8-12
DAY 3
squat 3x5
bench press 3x5
bent over rows 3x5
lying triceps extension 3x8-12
preacher curl barbell 3x8-12
incline alternating dumbell curl 3x8-12
Do the supplementary exercises seem like good choices with the right amount of sets and reps? For the ones that use weight, I keep the same number of sets and reps and just up the weight a little each time, right? And for bodyweights, I just add a few more each time, correct? These might be simple questions, but as a beginner I just want to be absolutely sure. Thanks.
FallingEdge
Member
Looking good man. Always crazy to see someone compete in those type of marathons. One day, I will give it a try haha.
Fair enough.
Terrible feeling, isn't it? Then you want to eat more to get back the strength which causes you to get bigger which defeats the purpose of the cut in the first place. I never know what I want haha.
Oh yeah, I said no more shirtless pics but I'm officially done done with my cut. Started to eat more carbs and look/feel a bit more full. Still a skinny bastard =)
front - http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20120702_120154-1.jpg?t=1341255521
back - http://i568.photobucket.com/albums/ss124/FallingEdge/IMG_20120701_112302-1.jpg?t=1341255595
Wow, looking really good! How long have you been lifting weights?
And on another note, if anyone has 1m 34 sec to spare, mind commenting om a form check for squat and deadlift? You can PM me or just post here. And yes I do drop the last deadlift
That's pretty much my issue. I'm having trouble not doing a reverse curl.
Ah, figured it out. I couldn't do it on my app, but I did it on the site. Higher protein and (good) fat, lower carbs. I still find it so hard to get that much protein though haha.
Brolic Gaoler
formerly Alienshogun
Did you watch that video? You should be aiming to jump to bounce the weight up, not use a "thrust" to swing it up.
Here's another one for you.
http://www.youtube.com/watch?v=tfPAY_FyBHc
http://www.youtube.com/watch?v=6tXcS0Xp1aE
Thanks a lot.
I can do that just not above 95 lbs. I think I'll drop down for a bit and build from there.
I know that feel bro.
I might give up cheat meals all together. I think I could do it for 2 months.
Hey guys, looking for some help getting started.
Comments: I just generally want to be in good athletic shape. I feel that I've been lucky so far and have not really had to worry about how much I do or do not eat or exercise, and I'm relatively happy with my physical appearance and health... but I know there's a lot of room for improvement. I want to start a routine that will be easy to maintain throughout the year (especially when things get busy school-wise)...and throughout *life*, for that matter.
I'm looking at doing something like the full body beginner workout in the OP.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
A few questions...
- How could I incorporate some simple bodyweight exercises to do at home?
- I've never been able to do more than 3-4 pull-ups at a time. Will the ability to do more just come with training, or should I approach them a certain way to increase said ability at the beginning?
- I would like to do cardio in addition to weight work. Can you increase endurance/general cardiovascular health without affecting muscular gain too much? I have done both steady state and HIIT in the past.
- I don't have anyone to go to as a spotter -- how do you guys feel about using dumbells for certain exercises?
How I look today (and basically how I've looked for the past 4-6 years.)
Thanks.
- Age: 23
- Height: 5'5"
- Weight: 130ish
- Goal: Increase general strength, sports potential. Broader shoulders would be nice, heh.
- Current Training Schedule: None currently. I've worked out sporadically in the past. Usually at the beginning of semesters for a few weeks.
- Current Training Equipment Available: University gym.
Comments: I just generally want to be in good athletic shape. I feel that I've been lucky so far and have not really had to worry about how much I do or do not eat or exercise, and I'm relatively happy with my physical appearance and health... but I know there's a lot of room for improvement. I want to start a routine that will be easy to maintain throughout the year (especially when things get busy school-wise)...and throughout *life*, for that matter.
I'm looking at doing something like the full body beginner workout in the OP.
Monday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlifts - 1 set of 5
Pull-Ups - 3 sets of 8-15
Wednesday
Squat - 3 sets of 5
Overhead Press - 3 sets of 5
Power Cleans - 5 sets of 3
Abdominal work
Friday
Squat - 3 sets of 5
Bench Press - 3 sets of 5
Deadlift - 1 set of 5
Bent Over Rows - 3 set of 5
Arm work, if desired
A few questions...
- How could I incorporate some simple bodyweight exercises to do at home?
- I've never been able to do more than 3-4 pull-ups at a time. Will the ability to do more just come with training, or should I approach them a certain way to increase said ability at the beginning?
- I would like to do cardio in addition to weight work. Can you increase endurance/general cardiovascular health without affecting muscular gain too much? I have done both steady state and HIIT in the past.
- I don't have anyone to go to as a spotter -- how do you guys feel about using dumbells for certain exercises?
How I look today (and basically how I've looked for the past 4-6 years.)
Thanks.
muntersaur
Member
Nice work FallingEdge. You have a solid foundation from which to build upon and improve.
1. Pushups, standing lunges (you can use 4gal milk jugs full of water for extra weight), squats with jugs of water, you can use them like a kettle ball for shoulders and everything else. Improvise.
2. Comes with strength, keep doing them. They are important.
3. HIIT is great imo for what you're asking.
4. Start light to get your balance and coordination up and increase weight as you feel more confident.
That might be a precursor to having an exertion headache. It happens when you hold your breathe for heavy lifts or loads. I got one when I first started working out and its one of the worst feelings you can get.
Just make SURE you're breathing properly, especially with heavy weight.
Lasthope106
Member
Horrible, horrible workout today. Got a 5x5 of regular bench and then my right shoulder started feeling weird on the first set on incline.
It just feels really uncomfortable in the Suprasninatus area in the above picture. Almost like when you get a cramp and the muscle doesn't want to move back. Did I just injure myself?
It just feels really uncomfortable in the Suprasninatus area in the above picture. Almost like when you get a cramp and the muscle doesn't want to move back. Did I just injure myself?
MrToughPants
Brian Burke punched my mom
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