Support NeoGAF

[Brolic Gaoler]

Sometimes I'm in a rack for at least 30 minutes, but I'm not bullshitting and sometimes I will superset pullups while I'm using that rack too.

IMO as long as someone is doing something that the rack should be used for (military press/squats and deadlifts if there is no platform/other place to do them) there isn't an issue.

That said, if someone asks to work in, I have absolutely no problem with that and will even help them swap weights out.

My biggest issue is squat rack curlers and this giant middle age group of twats that do a bench circuit in the squat rack.

 

[bro1]

I changed my split up a bit. Is this any better or should I drop the curls since I am already doing so much back work?

A)

Dips
Military Press
Bench
Squat
Ring Pushups (off dip bar)
Dip Bar Leg Raises

B)

Pullups
Bent Over Rows
Deadlift
Laying Ring Rows (off pullup bar)
Barbell Curls
Hanging Leg Raises

A)
Squat
Bench
Military Press
Dips

B)
Deadlift
Pullups
Bent Over Rows
Curls

 

[sphinx]

is anyone here doing Jump Burpees in their regular workout routine?

My selection of exercises isn't big but I have some variety and this is by far the most hardcore thing in my repertoire. When done right, doing 20 of them in a row is an achievement for someone amateurisch like me, specially in fast tempo.

has anyone experience with this particular excerise? I'd really recommend it.

 

[MjFrancis]

Sorry to hear about your lul, but considering yourself "fit" is a bit of an understatement I would think. I hope you get back on track the way you want to be soon.

Thanks, Shogun. I can see a bit of myself when I read how FallingEdge gets discouraged. Maybe discouraged isn't the right word. But it's similar. Devoid of negative self-image, too, most fortunately! But the craving for constant self-improvement.

I'm throwing around a few ideas to kick things up a notch. I'll chime in when I decide what to follow through with.

---

In other news, I'm not far from sharing pics of my home gym. I still have changes I want to put in place, but I've just bought a few bumper plates and FINALLY bought some gymnastic rings. Two pair on craigslist with straps for $40, one of them from Rouge Fitness. I still need a bench, rubber gym mats (been looking at horse stall mats and such, same shit), a rack to hold weight plates, and of course, more weights. You can always use more weights.

 

[Onemic]

I looked at the mirror today and noticed that my right trap is noticeably bigger than my left trap when flexing and slightly noticeable (to me) when not. Is there any way to fix this? I'm doing the beginner workout in the OP, so I guess it's because of the squats?

 

[balddemon]

is anyone here doing Jump Burpees in their regular workout routine?

My selection of exercises isn't big but I have some variety and this is by far the most hardcore thing in my repertoire. When done right, doing 20 of them in a row is an achievement for someone amateurisch like me, specially in fast tempo.

has anyone experience with this particular excerise? I'd really recommend it.

20 of those in a row is an achievement for anyone lol

 

[CrankyJay]

is anyone here doing Jump Burpees in their regular workout routine?

My selection of exercises isn't big but I have some variety and this is by far the most hardcore thing in my repertoire. When done right, doing 20 of them in a row is an achievement for someone amateurisch like me, specially in fast tempo.

has anyone experience with this particular excerise? I'd really recommend it.

Someone that video has led me to this:

http://www.youtube.com/watch?v=RBxRxP8OccM&feature=related

Jesus Christ

 

[SquiddyCracker]

Someone that video has led me to this:

http://www.youtube.com/watch?v=RBxRxP8OccM&feature=related

Jesus Christ

Okay, that looks pretty fun.

 

[reilo]

Lame. I think I'm gonna deload for 2-3 sessions. Damn near failed the very first rep on my last set doing squats. I think a week of not sleeping too well nor eating that much finally caught up.

I tried lowering the weight and going again, but at that point I lost all my confidence.

 

[Mr. Fix]

What specific arm work routines would you guys recommend for someone who's arm looks thinner from the front than on the sides? I'm on the beginner routine btw. I've been doing dumbell curls and dips for the last few weeks.

 

[deadbeef]

Lame. I think I'm gonna deload for 2-3 sessions. Damn near failed the very first rep on my last set doing squats. I think a week of not sleeping too well nor eating that much finally caught up.

I tried lowering the weight and going again, but at that point I lost all my confidence.

Why not just get your sleep/food in order before deloading?

 

[reilo]

Why not just get your sleep/food in order before deloading?

True enough. I can give it another go in a couple of days.

 

[Carbonox]

What specific arm work routines would you guys recommend for someone who's arm looks thinner from the front than on the sides? I'm on the beginner routine btw. I've been doing dumbell curls and dips for the last few weeks.

Everyone's arms look thinner from the front than from the side. That's standard anatomy. This is providing I'm understanding your comment correctly. Tricep exercises will help to fill out sleeves more so over time your arms from the front will widen.

 

[sphinx]

20 of those in a row is an achievement for anyone lol

well, as I was looking for the video, I saw some videos with guys doing 100 in 5 minutes or 1000 in 10 minutes so I thought it wasn't as hardcore as I initally thought...

but it's nice to know someone else feels it's something remarkable, it's a VERY extenuating exercise...and I consider myself in good shape and been doing serious stuff for the last 7 weeks and still feel I don't do it quite as easy or "free" as push-ups or abs exercises.

 

[PantherLotus]

hey guys is it normal to look in the mirror a lot to inspect progress?

 

[reilo]

hey guys is it normal to look in the mirror a lot to inspect progress?

The mirror is the best way to measure progress.

 

[sphinx]

hey guys is it normal to look in the mirror a lot to inspect progress?

I notice I am getting a bit addicted... specially after workout I come home and just want to walk around shirtless by the mirrors and watch for some seconds, then come back and again until I get bored and eat something then it's pointless to keep looking as I am full with food.

 

[Onemic]

hey guys is it normal to look in the mirror a lot to inspect progress?

Don't.be.that.guy.

I'm assuming you mean doing it in the gym

 

[Mr. Fix]

Everyone's arms look thinner from the front than from the side. That's standard anatomy. This is providing I'm understanding your comment correctly. Tricep exercises will help to fill out sleeves more so over time your arms from the front will widen.

Thanks, looks like I should just keep up with what I'm doing. To clarify, my elbows are wider than my arms at the front. I've seen skinny people whose arms are as wide as the elbows, so it looks more proportionate. It definitely seems like the triceps could use more work though.

On that note, for arm work, should I do 2 sets of different biceps and triceps exercises on Fridays? Or only one of each?

 

[Cudder]

Don't.be.that.guy.

I'm assuming you mean doing it in the gym

What's wrong with doing it in the gym? There's a reason the walls are 90% mirrors.

Sometimes I even rolls up my sleeves for arm exercises even though I'm not big, to look at myself in the mirror doing the set. Its great motivation to see your muscles working.

 

[Eidan]

What's wrong with doing it in the gym? There's a reason the walls are 90% mirrors.

I thought that was to check form.

 

[bjb]

What's wrong with doing it in the gym? There's a reason the walls are 90% mirrors.

Sometimes I even rolls up my sleeves for arm exercises even though I'm not big, to look at myself in the mirror doing the set. Its great motivation to see your muscles working.

Please don't do that. There's a few meat heads (and wannabees) at my place who do this constantly. It's really awkward.

You don't need to take your shirt off or roll up your sleeves - even to check your form.

 

[Cudder]

Please don't do that. There's a few meat heads (and wannabees) at my place who do this constantly. It's really awkward.

You don't need to take your shirt off or roll up your sleeves - even to check your form.

I didn't say it was to check my form, I said it was good motivation to see your muscles contracting when you do the set.

 

[Imm0rt4l]

I've plateau'd HARD. I'm about 15% bodyfat right now at 200 pounds, my goal is 10%. I reached 200 more than 4 weeks ago though.

Don't.be.that.guy.

I'm assuming you mean doing it in the gym

Meh, I'd do it but I'm on a cut. I want to see the striations on top of my striations, feathers veins and all that shit. I make it a point to get my look and keep it moving though cuz I'm not Zyzz.

 

[Etrian Oddity]

Started my first day of that military pre-fitness guide and did well enough, under their recommended time. It calls for only 3 days a week, so I'm just incorporating it after my weight-training (it's all cardio). Taking today off, then doing it tomorrow and Friday.

 

[Onemic]

What's wrong with doing it in the gym? There's a reason the walls are 90% mirrors.

Sometimes I even rolls up my sleeves for arm exercises even though I'm not big, to look at myself in the mirror doing the set. Its great motivation to see your muscles working.

I don't mean to put you on blast, but dudes that do nothing but feel themselves in the gym by constantly checking how big their muscles are look like the biggest douchebags on the planet. Checking form isn't the same thing. I'm talking about when you aren't currently in the middle of an excercise and all you're doing is looking at how big (you think) your arms/chest/back is, not knowing(scratch that, probably knowing) that what you see in the mirror isn't what you'll see when you get back home as your muscles won't be pumped. It reeks of egoism and attention whoring.


And really, you don't need to roll up your sleeves when doing arm excercises, but at least you're doing an excercise and not having an orgasm looking at yourself in the gym mirror between sets.

Sorry, I had to get that rant off my chest. It happens a lot at my gym and I wouldn't lump anyone on this page in that category.

 

[Darren870]

Looking for some advice.

Back when I was in the states I was leaner and more toned. I used to do heavy lifting, then took up boxing and it got me to a body I pretty much wanted.

Then I moved to London and took up...well beer... . I still lift a lot and getting back into my lifting routines. Seems I am going back to heavy lifting and thats not really what I want anymore.

Anyways, besides ditching the beer (working on that one) what else do you guys recommend.

My typical day consists of the following:

Wake up: 5:30 am
Breakfast: 2 Scrambled Eggs and Cottage Cheese with Fruit
Gym: A ~30 min light run followed by stretching. I do abs also M/W/F. I have a banana on my way to the gym
Snack #2: 1-2 protein scoops. Depends on how intense the morning workout is.
Work: 9am-12:30pm
Lunch : Chicken breast on bed of veggies or on a salad.
Work: 1pm-5pm
Gym: Lifting with a ~10 min cardio workout. I divide it by days. So Chest/Back/Legs/Interval Training/Arms&Shoulders. Again, I have a banana on my way to the gym.
Snack #2: 2 protein scoops.
Dinner: Always random, but it tends to be pretty healthy.
Bed: 11-12pm

I personally think I need to get my diet a bit better. Sure it looks good but there tends to be a lot of beer thur-sun. I'm trying but .... damn you London!

I have also been reading a bit about leangains and other routines where you work out before you eat and fasting. How do people feel about that? Has anyone here done it?

I'd like to get into boxing again but the gyms here are pretty expensive. Anyways, any tips would be great.

Cheers!
-D

 

[Witchfinder General]

So, what's the fitness-GAF consensus on plyometrics?

I changed up from my regular routine of push-ups, crunches, body-weight squats and body-weight dips to explosive push-ups, jumping squats and dips. Apparently plyometrics are great for building explosive strength which I want for my self-defence classes.

 

[balddemon]

So, what's the fitness-GAF consensus on plyometrics?

I changed up from my regular routine of push-ups, crunches, body-weight squats and body-weight dips to explosive push-ups, jumping squats and dips. Apparently plyometrics are great for building explosive strength which I want for my self-defence classes.

i love plyo. especially p90x and/or insanity plyo. you should try those.

 

[Etrian Oddity]

i love plyo. especially p90x and/or insanity plyo. you should try those.

That shit is silly-hard. I was always huffing and puffing whenever I did any of P90x's plyo exercises.

 

[PantherLotus]

Right -- I only meant after a workout, at home, oggling myself. Just feels great to see progress and new muscle lines that didn't used to be there.

 

[bjb]

I didn't say it was to check my form, I said it was good motivation to see your muscles contracting when you do the set.

To each his own, then. Personally I don't think its a good look. Admiring yourself in the mirror at a public place. Whether you're mid set or not.

Every time I see clowns doing it at my gym - reminds me of this:

 

[Leeness]

So, what's the fitness-GAF consensus on plyometrics?

I changed up from my regular routine of push-ups, crunches, body-weight squats and body-weight dips to explosive push-ups, jumping squats and dips. Apparently plyometrics are great for building explosive strength which I want for my self-defence classes.

Plyo is great, but I can't do it cause my knees just break

 

[Brolic Gaoler]

Holy shit my back has never been this sore. That 100 pullups and 100 rows did me in something good.

I also did some band pull aparts which I think did some too. Those are great, I should have been doing them sooner.

 

[Bearded Dudebro]

Guys I need some advise, I'm really freaking out here. So some of you might know my story. Anorexic, doing bad stuff to myself, blah, blah.

So 4 months I started out @ 152lbs with 122lbs of lean mass (19%) bodyfat
My bodyfat was tested hydrostatically, supposedly the most accurate way.

I've been eating more, around 2300 calories, 200g pro, 200g carb, 70g fat.
I've cut way back on the cardio and have been doing 5x5

So my week usually goes
M,W,F = 5x5
TU,TH,SU = 40min Cardio

I've worked my way up on my lifts:
Squat: 45 --> 145
OHP: 45 --> Stalled @ 65
Deadlift: 95 --> 235
Bench Press 45 --> Stalled @ 120
Bent Over Row 65 --> 95

I noticed a physical change, pants are fitting tighter, etc

So I though I'd go in for another bodyfat test
They say my bodyfat % went up, they say I lost 20 lbs of lean mass down to 102
And that my total body weight only went up a pound to 153

That makes an 11% increase in bodyfat % and the total pounds of fat 50

This is where I'm freaking
I've been doing this hard work and I get the news that I'm still doing harm

Now they say it could be inaccurate measurement, maybe I didn't blow out all of the air in my lungs

Is this even possible that this is an accurate test? I mean providing that I'm doing what I'm doing, the change can't be that drastic right?

Edit: Oh and I feel like a complete asshole, upon hearing my weight hadn't changed I binged. Now I feel all bloated and like jelly.

 

[Cudder]

To each his own, then. Personally I don't think its a good look. Admiring yourself in the mirror at a public place. Whether you're mid set or not.

Every time I see clowns doing it at my gym - reminds me of this:

Its a gym. Everyone is there to better their physical appearance.

Sure, there are people who try to be male models in the gym, but taking quick glances at yourself whether during or after a set isn't out of the norm.

 

[SaskBoy]

Busted out 80 lbs on my OHP today. Heck yea. Pretty proud of myself.

 

[Mr.City]

Guys I need some advise, I'm really freaking out here. So some of you might know my story. Anorexic, doing bad stuff to myself, blah, blah.

So 4 months I started out @ 152lbs with 122lbs of lean mass (19%) bodyfat
My bodyfat was tested hydrostatically, supposedly the most accurate way.

I've been eating more, around 2300 calories, 200g pro, 200g carb, 70g fat.
I've cut way back on the cardio and have been doing 5x5

So my week usually goes
M,W,F = 5x5
TU,TH,SU = 40min Cardio

I've worked my way up on my lifts:
Squat: 45 --> 145
OHP: 45 --> Stalled @ 65
Deadlift: 95 --> 235
Bench Press 45 --> Stalled @ 120
Bent Over Row 65 --> 95

I noticed a physical change, pants are fitting tighter, etc

So I though I'd go in for another bodyfat test
They say my bodyfat % went up, they say I lost 20 lbs of lean mass down to 102
And that my total body weight only went up a pound to 153

That makes an 11% increase in bodyfat % and the total pounds of fat 50

This is where I'm freaking
I've been doing this hard work and I get the news that I'm still doing harm

Now they say it could be inaccurate measurement, maybe I didn't blow out all of the air in my lungs

Is this even possible that this is an accurate test? I mean providing that I'm doing what I'm doing, the change can't be that drastic right?

Edit: Oh and I feel like a complete asshole, upon hearing my weight hadn't changed I binged. Now I feel all bloated and like jelly.

You have much to learn. The last sentence shows that some of your demons still haunt you. Second, I'm at a loss at how you could reduce your lean mass while increasing your strength. Everything's going to be okay.

Why don't you tell us how your diet has been and if you've noticed any changes in the mirror?

ts a gym. Everyone is there to better their physical appearance.

Sure, there are people who try to be male models in the gym, but taking quick glances at yourself whether during or after a set isn't out of the norm.

You are a Grade A goober if you're checking yourself out at the gym.

Looking for some advice.

Back when I was in the states I was leaner and more toned. I used to do heavy lifting, then took up boxing and it got me to a body I pretty much wanted.

Then I moved to London and took up...well beer... . I still lift a lot and getting back into my lifting routines. Seems I am going back to heavy lifting and thats not really what I want anymore.

Anyways, besides ditching the beer (working on that one) what else do you guys recommend.

My typical day consists of the following:

Wake up: 5:30 am
Breakfast: 2 Scrambled Eggs and Cottage Cheese with Fruit
Gym: A ~30 min light run followed by stretching. I do abs also M/W/F. I have a banana on my way to the gym
Snack #2: 1-2 protein scoops. Depends on how intense the morning workout is.
Work: 9am-12:30pm
Lunch : Chicken breast on bed of veggies or on a salad.
Work: 1pm-5pm
Gym: Lifting with a ~10 min cardio workout. I divide it by days. So Chest/Back/Legs/Interval Training/Arms&Shoulders. Again, I have a banana on my way to the gym.
Snack #2: 2 protein scoops.
Dinner: Always random, but it tends to be pretty healthy.
Bed: 11-12pm

I personally think I need to get my diet a bit better. Sure it looks good but there tends to be a lot of beer thur-sun. I'm trying but .... damn you London!

I have also been reading a bit about leangains and other routines where you work out before you eat and fasting. How do people feel about that? Has anyone here done it?

I'd like to get into boxing again but the gyms here are pretty expensive. Anyways, any tips would be great.

Cheers!
-D

What exactly are your goals? Reducing body fat? Increasing work capacity?

Also, I'm curious as to what your lifts were when you were lifting heavy.

 

[Bearded Dudebro]

You have much to learn. The last sentence shows that some of your demons still haunt you. Second, I'm at a loss at how you could reduce your lean mass while increasing your strength. Everything's going to be okay.

Why don't you tell us how your diet has been and if you've noticed any changes in the mirror?

I do notice changes, especially in all the places you'd expect to see from doing Squats 3 times a week. A little disappointed I seem to have plateu'd on the Bench Press and Overhead for a little bit. I hope to take a week off, drop the weight a little bit when I come back, and be able to surpass those plateu's soon.

That's what I was thinking. There's absolutely no way I'd be able to grow stronger as I have and lose lean mass. I'm going to have to go with the test being inaccurate. Now I question the initial test I had 4 months ago.

My demons seem to only follow me after I've stepped on a scale. I actually got rid of my personal scale 2 months ago and have been fine until I stepped on one when getting my body fat tested. I think I won't do the body fat test again or step on a scale. It's more time to listen to my body. It actually says to me I should eat more, like a lot more.

 

[snoopen]

Wake up: 5:30 am
Breakfast: 2 Scrambled Eggs and Cottage Cheese with Fruit
Gym: A ~30 min light run followed by stretching. I do abs also M/W/F. I have a banana on my
Gym: Lifting with a ~10 min cardio workout. I divide it by days. So
Bed: 11-12pm
-D

Immediately I noticed you aren't getting enough sleep. You should be getting 7-8 hours minimum each night.

And you're gymming twice a day? You should consider cutting it back to just one session

 

[Veezy]

It's the variation I've been using for three months now and I love it. I kept BBB for my squat days since I was really enjoying the gains I was making, but I feel like my legs are starting to fall behind, while my butt is getting stronger and larger. I think I'm going to switch to the BB routine for legs tonight.

My leg day is

5/3/1 Squat
4x12 Leg Press
4x10 Leg Curl
4x10 Leg Extension
4 sets of 90 second + plank work

Tears them up pretty good. Doing Good mornings on my back day and the leg presses with the squats keeps my ass and hams in check.

I'm considering adding more bicep work into the mix. Doing 2x10 of one movement, than other, etc to get my 80+ reps. I feel like I could have a bit more definition if I threw in a little over hand curls to help my forearms and grip out.

 

[balddemon]

ugh i just remembered that we're leaving on thursday for utah...until the 22nd i believe. i'm not sure how i'm going to keep up with smolov. i know i can do lots of conditioning there (will be double effective cuz the altitude) but i'm still pissed about not being able to gym

 

[glaringradio]

Glad to hear that you've quit smoking and are looking to get into shape. First things first. If you are unfit, then yes, running and exercise is going to be tough. Nobody here started benching 225 their first day at the gym!

I would continue with the biking and work running and body weight exercises into it. If you haven't run in a long time then any amount of running is going to be hard. Same goes for body weight squats, situps, or pushups. You just have to suck it up and do it everyday. It will get easier but it will take time.

As for diet, you're going to have to make some adjustments. Have you tried hiding vegetables in your food? You know, blending them up and cooking them in? Or, you could try and be an adult and eat your veggies. If not, then a multi vitamin will help.

Any specific thing to take on the multi-vitamin side of things? Any other supplements that could help. I've tried hiding them/blending them, it still makes me feel sick.

 

[DR2K]

hey guys is it normal to look in the mirror a lot to inspect progress?

It is if you're that guy. I'm that guy. I will even take a picture of it.

I mostly use mirrors to check form though, lol.

 

[Darren870]

What exactly are your goals? Reducing body fat? Increasing work capacity?

Also, I'm curious as to what your lifts were when you were lifting heavy.

Sorry, goals are definitely to reduce body fat. I'm not sure what I am right now, going to get myself tested but I would get 15-18%.

I was doing various Squats, Dead lifts, Snatchs, Bench Press, cleans etc etc.

Immediately I noticed you aren't getting enough sleep. You should be getting 7-8 hours minimum each night.

And you're gymming twice a day? You should consider cutting it back to just one session

Yea that is another problem I have. I am never tired till around 12 so that's when I tend to go to bed. I am trying to fix that though.

Yea, I gym twice a day. Each session is about 45 minutes. I like doing a light run and light workout in the AM and lifting in the PM. I've thought about cutting it back, but really the morning work out relaxes me and gets me ready for the day.

 

[half a moon]

How unhealthy is alternate day fasting? 24 hours.

 

[CrankyJay]

My bodyfat was tested hydrostatically, supposedly the most accurate way.

How much did this set you back?

 

[mooooose]

I did 225 on squat, even if it was for just 3 reps. Felt good.

 

[Bearded Dudebro]

How much did this set you back?

50$ the 1st time, 25$ the 2nd.

 

[CrankyJay]

50$ the 1st time, 25$ the 2nd.

Hrmm, not bad. Some article my boss and I read said $140 for some reason. Maybe the article is outdated.