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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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Wondered where you were, yeah this week is easy. The fun starts next week!
yeah i'm looking at the next cycle, i'm going to be doing 15 more pounds (330) than i have ever successfully completed doing 3x5. 10x3...smh
i think you just have to lean forward a bit more to hit your chest
Alright...so I'd like to do the routine in the OP...but here's the issue: my friends seem to be on a somewhat unpredictable schedule. That means they may or may not be there on one of my workout days. Squats and bench shouldn't be done without a spotter, right? That's a problem.
Be sure to bring a piece of paper to write down how many sets you've completed, or else you'll lose track. "was that 6 sets or 7?"
oh lawd i can only imagine. God save us
just make sure you tell them how you want them to spot you. in detail. with pictures.
grab a spotter from the gym. also i never use a spotter for squats, the safety bars are enough. and for bench, i rarely needed one. if you really get stuck on your chest, you can just roll the bar off you, or slide the weights off one end, or lie there til someone walks by. you shouldn't be doing so much weight that your arms collapse as soon as you get the bar off the rack, and if you think you are, grab a random dude.
just make sure you tell them how you want them to spot you. in detail. with pictures.
If you have safety pins there is no need for a spot when you squat. For bench, you should be OK without a spotter for a while until the weight gets really heavy. If your gym has a power cage, you can set the pins inside the cage at the appropriate height and they can act as your spotter. As long as you are selecting the correct weight on your 5 rep max efforts, i think you will be OK without a spot.
entremet
Member
Squats don't need a spotter, especially since you're a beginner and not going for crazy 1 rep maxes.
I'd recommend a spotter for bench, until you get a sense of what you can handle strength wise, but you can ask anyone at the gym for help with that honestly.
You may not need a spotter for bench as long as you're conservative with your strength estimates. 3x5 is a nice range to gauge your strength and not overdo it.
Leeness, i might have missed it but what is your daily carb intake? the protein powder i take has 280 cals, 60g protein, and 7g carbs in 1 serving which is 3 scoops, but i only take 2 scoops. it tastes effing delicious too. it's from GNC, called Amplified Wheybolic Extreme 60. get the chocolate version
i get it for around $40-$50 from in the store with my gold card. website says it's $48 with gold card purchase. so yes it is kind of expensive when you can get 5lb tubs for $53.
but mine tastes so good and fulfills all my requirements and last for a month or more (i don't have a shake every day), so i keep going back
To do them "right" you need a spotter to hold your feet out a bit, so it's basically in between a pushup and a dip. You can set up a tall stand and put your feet on them, but it's better to have someone holding your feet, because you want full-body vertical movement, instead of a pivot like a push-up.
It was a last minute impromptu trip that me and an old friend from High School planned. We are staying at the ghetto Stratoshere because it is so cheap. We don't have any plans except to get drunk, have fun, and watch the UFC fight somewhere.
You going for the same reason?
Definitely need a place to workout Thursday and Friday though.
I haven't decided if I'm even gonna drive or fly yet. It is only a 5 hour drive but I can get free tickets from frequent flyer miles.
I guess if I drive, I can find a gym anywhere and just drive too it. The drive there is always fine but it is the drive back that is the killer.
fredrancour
Member
It's how you move your arms. If you keep your elbows close to your body, you're doing a tricep dip. If you move your elbows away from your body a little bit as you descend you chest has to do more work to bring them back in to lift you up.
It's like the difference b/t close bench and normal bench.
FallingEdge
Member
Staying at Caesars for EVO and of course, drinking and gambling.
Uhh oh shit I forgot EVO was this weekend. Competing or spectating?
So what's the cutoff body fat % wise for drinking a crap ton of milk? I'm at 18% body fat while bulking, should I keep milk down (drinking whole milk) and stick to mostly healthy stuff (I've been hitting my goals--330g carbs, 160g protein, and 90g of fat albeit through some unhealthy foods plugged in here and there).
FallingEdge
Member
Competing in VF but I haven't played that game in a while. So some casuals for me and mostly drinking/exploring/eating with the GF and friends.
18% is a good cut off point for the milk. How have you been progressing?
Next week is mine too. I don't really want to do it though.
Poindexter
Member
If you are getting along fine without protein shakes, don't do it (IMO of course). They're worthless. Especially since you said your calorie intake is so low. You shouldn't have a problem consuming enough calories. I replaced protein shakes with chicken breast and tuna and the results are night and day for me.Eek. Maybe something to look into someday though. Thank you for the suggestion
I haven't yet starting looking heavily into my diet or anything or done much work with strength training (just getting used to machines at the gym a little bit), I'm just trying to mostly get in shape.
Right now I'm just starting with the elliptical. So far I can do 3 miles in 30 minutes which feels like a pretty good pace for me (out of shape, yeah). Should I continue to do this or should I look into doing interval training? Which will be more effective? Should I wait until I can comfortably do the 3 miles before moving on to interval training?
Right now I'm just starting with the elliptical. So far I can do 3 miles in 30 minutes which feels like a pretty good pace for me (out of shape, yeah). Should I continue to do this or should I look into doing interval training? Which will be more effective? Should I wait until I can comfortably do the 3 miles before moving on to interval training?
Two things at the gym today:
1) Someone using the squat cage to do a body calisthenics routine (grrr)
2) Accidentally caught a glimpse of a dude with a tramp stamp in the lockerroom (o__O)
On another note, shoulder/rotator cuff seems to be holding up thus far, but I am only doing light weight stuff and ramping up slowly.
1) Someone using the squat cage to do a body calisthenics routine (grrr)
2) Accidentally caught a glimpse of a dude with a tramp stamp in the lockerroom (o__O)
On another note, shoulder/rotator cuff seems to be holding up thus far, but I am only doing light weight stuff and ramping up slowly.
Brolic Gaoler
formerly Alienshogun
Holy shit, I just noticed I have massive new stretch marks on my pit/chest. On my left pec they almost come to the center of my pec. WTF?!? The one on the left side is also deep right in a spot right at my bicep near my pit.
I don't know wtf would have caused this except maybe squats.
I don't know wtf would have caused this except maybe squats.
They come out of nowhere. Same thing happened to me. I have them on both of my arms. The one of my right, where I have my shoulder surgery scar, looks as though my scar is 6 inches long. Very cool. Haha.
Mine came when I was in college and I went from 170 to 195 within 6 months. So big so fast your skin is tearing!
Skin is funny. it's one, big, giant organ that surrounds your entire body. It's weird that you can get big in one spot, properly adjust, and then a slight increase in another location can cause issues.
If you don't mind using tanning beds, some lotion and a few shades of darkness can cover it up. Keeping it moisturized can repair some of the damage. Besides that, all you've got is surgery or the body healing itself (if you're lucky it can actually go away completely).
Blackflag, there's two options that I know of. One that is near the strip and one that is "near" the strip. The first is Las Vegas Athletic Club, however I don't know about it's squatting situation and it has a bit of a rep around here as a spot where less that desirable (prostitutes) work out. Last time I checked it out a few months ago it was pretty fucking filthy. However, if you can drive just a bit, there's a Gold's near Stephanie street down on 215 where I work out. Really clean, two Squat Racks, one cage, and you can use chalk if you don't make a huge mess. I love the place. Plus, tanning! Even at it's busiest, I've never seen all the racks/the cage full and people there seem to be in the mode to kick ass and leave.
Stay out of the heat. It's fucking hot out here.
I'm doing leangains, is there a point where I need to eat before. I think I'm burning through the BCAAs too quick working out on an empty stomach and I'm getting into much heavier weights that I don't feel so confident about without something. Anyone else have any similar experience with leangains or something related? Thanks.
So I fucked myself up. Any help is appreciated...
For cardio I rarely run because i have had some problems with running in the past. My 4-5 times a week cardio usually consisits of elliptical, biking and rowing.
I was out of town this week and I couldn't get a guest pass to the gym on Sunday. I decided it would be a good idea to do my intervals outside as a standin. Did walk run intervals 1 minute run 1:30 walk, 10 sets...Got to my last set put my left leg down and realized something was not right. Proceeded to walk to a bench in the city and do some back stretches.
Got back to the GFs apartment and my lower left part of my back is all kinds of messed up. Walking is a pain and I can hardly stand up straight. Been doing all the back stretches I know about. Usually I would hit the physical therapist or chiro up but I'm away from home and I can't afford the out of network copays. To make matters worse I'm heading out of the country on saturday for 5 days.
I feel like an idiot. I should have just waited until monday and did my cardio on the elliptical.
Anyone have any ideas of some stretches i can try?
Kids don't be an idiot like me.
For cardio I rarely run because i have had some problems with running in the past. My 4-5 times a week cardio usually consisits of elliptical, biking and rowing.
I was out of town this week and I couldn't get a guest pass to the gym on Sunday. I decided it would be a good idea to do my intervals outside as a standin. Did walk run intervals 1 minute run 1:30 walk, 10 sets...Got to my last set put my left leg down and realized something was not right. Proceeded to walk to a bench in the city and do some back stretches.
Got back to the GFs apartment and my lower left part of my back is all kinds of messed up. Walking is a pain and I can hardly stand up straight. Been doing all the back stretches I know about. Usually I would hit the physical therapist or chiro up but I'm away from home and I can't afford the out of network copays. To make matters worse I'm heading out of the country on saturday for 5 days.
I feel like an idiot. I should have just waited until monday and did my cardio on the elliptical.
Anyone have any ideas of some stretches i can try?
Kids don't be an idiot like me.
First thing, is ice. Ice the shit out of the area -- 20 minutes on and 40 minutes off. Do that as often as you can for a day or two.
I wouldn't do any stretches because that might actually be counter-productive. Do you have a history of lower back problems?
I have been icing hell out of it. I'll stop the stretches.
On the history of lower back problems. I managed to mess up my piriformis muscle about a year and a half ago. Went to physical therapy for it. Haven't had any problems since then. However, I know i have a terribly weak core and should have know better.
I thought it would be fine because my personal trainer had been putting me through some pretty intensive back stuff and everything seemed fine for the last few weeks with no issues.
Thanks Veezy! That's kind of far for a cab ride but I wouldn't have to pay to use the gym so maybe it will be worth it.
I'm living in Phoenix, AZ so I'll be ok with the heat
lolYou don't have to train fasted. I try to do cardio fasted when I have time but I never have time to hit weights fasted because I workout at like 9 pm.
What is "in shape?" The phrase "getting into shape" is a vague term that lacks definitive goals. Without goals, you endeavors will be aimless.
If you've injured yourself, stretching won't do shit. Let it heal. Then, either stop running or get your running form looked at. Good luck.
This is the last week of my RFL cycle, and I've fucked it up kinda. I spent the entire weekend helping people move and have been running around for a wedding. I had two free meals back to back because I am fucking starving after helping 4 of my friends move. Guess that's it on free meals this week.
I want to generally be healthier. I could stand to lose a few pounds (10-15) and some fat, but really right now I just want to get active and get off the couch. I feel like before I set any huge goals for myself I should probably get myself to an average level of fitness.
Not worth it.
I use Scivation Xtend. Cheap and pretty good. Unflavoured BCAA's taste disgusting - spend a little extra and make sure to get some with flavouring.
Poindexter
Member
Goals are good so that you don't end up spinning your wheels. Make your goal to lose x amount of weight by x date. Don't set something unreachable up yet
BruceLeeRoy
Banned
Yeah stretching if you have torn something or slipped a disc will just make it worse. That being said though its possible if your hamstrings are naturally really tight that they just seized up and are pulling on your lower back. The only reason I think that is because your having trouble walking with your back straight. Very carefully I would try the following stretches. Be really slow with the first one and be sensitive to any pain from your back. You will be able to tell if the stretch is releasing the pressure or adding to it. If its the latter you definitely injured yourself.
Lower Back Hamstring Stretch
Lower Glute Stretch
Glute Floor Stretch
Hip Flexor
oh man you will. I am beat the hell up. Lifting heavy is great but it wears you down after a while.
Are you talking in regards to lean gains or in general?
http://www.amazon.com/dp/B0041I09K8/?tag=neogaf0e-20
I use that brand. The recommended 10 grams from Martin Berkhan of leangains is an easy two scoops.
Brolic Gaoler
formerly Alienshogun
Oh God, keep petrie out of there. Petrie you hear me? Stay the fuck away!
Also, agree with the bolded.
Sounds like bitchtalk bruh, gonna start callin' you Juices.
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