Brolic Gaoler
formerly Alienshogun
I'm a huge fan of BBB for squats and deads. I saw my biggest/strongest numbers while doing that.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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themadhatter444
Neo Member
Back on the functional movement train after doing some heavy lifting for a few months. I went to the park yesterday with my kettlebell and jump rope and did some serious work. Sprints, swings, bear crawls, shoulder presses, get-ups, etc. The TGUs and sprints laid me the fuck out. Good times.
Anyone have any experience with a battlerope? I ordered two from Onnit (JRE FTW) on Friday to add to my park days. I'm wondering if I can use one of them to tie in a tree for climbs. We'll see.
Anyone have any experience with a battlerope? I ordered two from Onnit (JRE FTW) on Friday to add to my park days. I'm wondering if I can use one of them to tie in a tree for climbs. We'll see.
Alien, how is the 2 day a week and 7 days of cardio going? Are you getting enough rest?
Do you do your cardio post weights on wight days? Yesterday I did 5K and swam about .5K. Today, I did a total body workout with Squats as the main exercise and was completely gassed after just 1K of running.
Do you do your cardio post weights on wight days? Yesterday I did 5K and swam about .5K. Today, I did a total body workout with Squats as the main exercise and was completely gassed after just 1K of running.
Luscious LeftFoot
Member
Brolic Gaoler
formerly Alienshogun
Great so far, but I'm only 1 week in and I'm on that hard cut, let me get back to you when I return from the gym today.
But yeah, cardio is done post lifting on those days and it's toned down. Also with this template it's supposed to be light cardio not hard. I am doing moderate/hard cardio though to make the most of this cut though.
What's your weight/height? And what are your lifts like? And have you considered the madcow/texas method intermediate programming(http://stronglifts.com/madcow/index.htm)? It might be a better fit over 5/3/1 because the weight increases are weekly versus monthly on 5/3/1.
My lifts ain't nothing spectacular. Bench especially is quite pathetic. But my diet should be ok in regards to protein and calories almost every day and I get enough sleep so I'm not sure where the problem lies.
Height: 6 feet 1inch
Weight: 183lbs
For reps:
Squat 231lbs
Deadlift 303lbs
Bench 143lbs
Press 99lbs
Problem especially with bench and press is that they don't really move anywhere. Progress is soo slow you wouldn't believe it.
And yes progress with 5/3/1 is bit slowish but this is a marathon and not a sprint. And I really like the programming of 5/3/1
So I'm trying to get back into shape. I'm about 212 lbs. 6 Ft tall and 36 yrs old.
My limitation are:
Married with 3 young kids (all under 4).
Can only work out for 30 minutes a day at the gym at work and can make BJJ open mat about once a week.
My routine: 3 days of lifting and 3 days of running.
Running - I'm running at a rate of 7 - 8 minute miles for the first 2 miles, then a 9 minute mile for the 3rd.
Lifting - I do what feels like cadio-lifting, since the I am not doing lots of weight and am using mostly machines.
Seated Bench Press/Seated Rows/Hip Sled: 5 sets, 8 -12 reps
Hanging Knee raises/Lower back extensions/Dumbbell Side Bends: 5 sets, 8 -12 reps
Tricep Extensions/Preacher Curls/Military Presses: 5 sets, 8 -12 reps
I'm looking for some tips. My only issue is lack of time.
Thanks
Edit --
I almost forgot, My elbow is messed up so tricep exercises hurt
My limitation are:
Married with 3 young kids (all under 4).
Can only work out for 30 minutes a day at the gym at work and can make BJJ open mat about once a week.
My routine: 3 days of lifting and 3 days of running.
Running - I'm running at a rate of 7 - 8 minute miles for the first 2 miles, then a 9 minute mile for the 3rd.
Lifting - I do what feels like cadio-lifting, since the I am not doing lots of weight and am using mostly machines.
Seated Bench Press/Seated Rows/Hip Sled: 5 sets, 8 -12 reps
Hanging Knee raises/Lower back extensions/Dumbbell Side Bends: 5 sets, 8 -12 reps
Tricep Extensions/Preacher Curls/Military Presses: 5 sets, 8 -12 reps
I'm looking for some tips. My only issue is lack of time.
Thanks
Edit --
I almost forgot, My elbow is messed up so tricep exercises hurt
Well, I thought they did too, but I was corrected in this thread. RDL work your legs mostly, and goodmornings work your lower back. Someone correct me if I'm wrong.
On the same note: goodmornings vs. weighted back extensions? I currently do the latter, and I get a really good lower back workout.
From your running speed, it sounds like you have great cardio shape, especially at your weight! A 7 minute mile for 2 miles is great.
I would recommend going to the OP and reviewing that. Do you have access to barbells and dumbbells? If so, then start focusing on a squat/deadlift/bench press type of work out schedule.
Dumbbell squats are better then no squat.
You could look at front squads. You could do them without rack potentially (start like standard power clean).
But yeah, safer are dumbbell squats.
Poindexter
Member
I made a burger the other day and I still had some patties so I took them to work for lunch today. I was a little suspicious because it's been a few days but after eating it I'm now positive that the meat was no bueno. My god. My stomach is pissed.
fredrancour
Member
"messed up" how?
I may be going back to the gym (and my 5x3 stronglifts routine) for the first time in a little over 8 weeks. I guess my laziness and depression hit me pretty hard. :/ Any advice or suggestions on what I should shoot for in terms of weight?
fredrancour
Member
After I took a hiatus for a back injury, I did my workout according to what the starting strength description of your first workout ever was: Do sets of 5 starting at the empty bar until you get to a set where the bar speed slows and make that your work set. I felt like I got a good workout. My hiatus was close to 3 months of no real lifting.
first fully recovered workout was a couple days ago. Still so sore. Gonna shoot for 10 lbs steps in squats for a week at least. I wound up squatting 160 last workout. My record before that was 240.
It hurts to press on it and to do any type of extensions. It used to be much worse, like trying to get soap out of a dispenser was a very painful activity (that was in late May). I'm going to have the doc check it out Thursday. I have a feeling I just tore something.
Start with 50% of past workouts maybe?
FallingEdge
Member
So it has been about a week and half since I been back to the gym and me just kinda letting lose as far as diet goes. Cereal, burgers, Chipolte, Taco Bell, cake, brownies, etc. All of it fair game. Put on a few pounds but whatever. I will lose that by the end of the month. First day back in the gym will be on Friday. Spend a few weeks on a 3x5/5x5 program before transitioning into 5/3/1. For squats and deadlifts, I think I will do BBB. I also will add some calf workouts as well since I have never done those. For bench and shoulders, I think those will be more of a traditional split. Dips, chins, pullups, curls, rows, etc. Mix things up a bit.
I definitely look a lot more full that's for sure haha.
I definitely look a lot more full that's for sure haha.
I was hoping I could fight it off but so far everything is down. Well in 3 weeks you can go beast mode on the food, I had a cheat day yesterday, had 2 giant chocolate chip cookies from this bakery in Harlem...........I almost died.
If tricep exercises hurt, don't do tricep exercises. I don't do any tricep iso because they hurt my elbows. Shoulder press and bench is more than enough to build mass in your tris anyway.
Wow, that much? That sucks. The hell happend to my motivation the past couple weeks? Got into a serious funk....
If you think it's too much, try less. But I don't think you actually lost so much strength in 2 months (unless it was serious injury).
Saying that. After 3 months off, I went back to weightless bar (but it set me back only 3 months of workout and I'm planing to add little more weight every time than program prescribes until I hit my pervious PR).
Brolic Gaoler
formerly Alienshogun
Nerdy,
Today went good, I really like this split but I spend a lot of time in the gym the days I'm there to lift.
I'm tired as hell now though. Here's how today looked. Today was Military press day.
Oh and Cooter if you're looking, I'm at 226 now and still pressing 2 plates.
Now I need to stuff my face and get to work. I'll answer any questions later.
Today went good, I really like this split but I spend a lot of time in the gym the days I'm there to lift.
I'm tired as hell now though. Here's how today looked. Today was Military press day.
Oh and Cooter if you're looking, I'm at 226 now and still pressing 2 plates.
Now I need to stuff my face and get to work. I'll answer any questions later.
Well 50% is safe way not to injure or overexercise yourself from the start. If you really think 50% is too low, just add 10lbs every workout instead of 5. You will be back on track twice as fast.
fredrancour
Member
Two days of lifting now with zero back pain. I guess accepting that I was injured and needed to rest was a good thing. Almost all of my pullup ability left. Can barely do 2 reps at a time.
Anton Sugar
Member
Who is on Fitocracy? Is there a GAF group? Might try it out.
Mecha_Infantry
Banned
Dropping fat by removing carbs, and somehow I'm getting stronger. My chest has neer been strong but just hit a double 310lb bench for 2....
This shit don't make sense. My bulk at the end of the year is going to be ridiculous
This shit don't make sense. My bulk at the end of the year is going to be ridiculous
Anton Sugar
Member
Nerdy,
Today went good, I really like this split but I spend a lot of time in the gym the days I'm there to lift.
I'm tired as hell now though. Here's how today looked. Today was Military press day.
Oh and Cooter if you're looking, I'm at 226 now and still pressing 2 plates.
Now I need to stuff my face and get to work. I'll answer any questions later.
How long does that take you? I only have an hour a day and I have trouble completing 25 total sets of 4 or 5 exercises.
Brolic Gaoler
formerly Alienshogun
So in my hurry to get fed and off to work I forgot to mention the best thing about today. I got possibly one of the best compliments you can get in the gym. One of the bigger guys came up to me and asked me if I was getting ready for a competition. Ego boosted.
Edit: Oh, and I'm down to the 6th notch in the EFTS belt now (started at 3)
Takes me around 2 hours to 2 and a half hours not counting cardio for that. Today took a bit longer since I added some stuff.
The thing is you need to remember is you only need to make time to do this twice in a week. Every other day than the lifting days is light cardio.
Edit: Oh, and I'm down to the 6th notch in the EFTS belt now (started at 3)
Takes me around 2 hours to 2 and a half hours not counting cardio for that. Today took a bit longer since I added some stuff.
The thing is you need to remember is you only need to make time to do this twice in a week. Every other day than the lifting days is light cardio.
Spiritreaver
Member
Fuuuuck, do I have time to do a quick bulk and cut before you look like a god Shogun?
On another note, I feel like a fucking tard for never stretching after a workout. It's been working really well for me since I started doing it, with the back issues I was having before. No pain at all now, though I should still get checked out.
In any case, after one week back at things my back lifts have bounced back. Whoo!
EDIT: Also my dog has been the best answer to cardio for me. So glad I adopted him. I am trying to get him ready to be my HIIT buddy, lol.
On another note, I feel like a fucking tard for never stretching after a workout. It's been working really well for me since I started doing it, with the back issues I was having before. No pain at all now, though I should still get checked out.
In any case, after one week back at things my back lifts have bounced back. Whoo!
EDIT: Also my dog has been the best answer to cardio for me. So glad I adopted him. I am trying to get him ready to be my HIIT buddy, lol.
Everyone's body is different. Give it a shot, if it's not for you try a more traditional diet.
Some people can do no carb and still have intense workouts and still get stronger. I can as well. I actually feel better with no carbs and high fat.
L0st Id3ntity
Member
I've been on it for 10 days now, I get to my maintenance calories and 180g protein during the eating window. I feel great.
I workout just before eating, all my lifts are still going up doing Starting Strnegth, except the bench press which I plateaued in long before this week anyway.
I also dropped about 5 pounds, of which mostly is water probably, but hey my small belly is looking even smaller now.
Though it's worth noting I'm familiar with fasting as a muslim.
Darren870
Member
Any good links for the leangains program?
http://www.leangains.com/ - Martin Berkhan's original blog
http://rippedbody.jp/ - Bunch of easy to understand articles on IF. Everything you need to get started really
http://examine.com/leangains-faq/ - FAQ
http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/
I'm having incredible results with IF. Can't recommend it enough. I've only been on it a short time but the changes have been insane.
Im not an expert, but you should be lifting a lot more than that. Justin Lascek (of 70sbig.com), for example, got his squat up into the 500s doing a linear progression, so I think you probably have room to do more.
If I was you, I'd take Friday off, rest up over the weekend, eat whatever you like and re-read the Starting Strength book sections for press and watch Dave Tate's "So you think you can bench" series and then get back on it on Monday.
I think you'd be doing yourself a disservice by not trying to push LP further.
http://rippedbody.jp/2011/10/08/leangains-intermittent-fasting-guide-how-to-do-it-by-yourself/
I'm having incredible results with IF. Can't recommend it enough. I've only been on it a short time but the changes have been insane.
Im not an expert, but you should be lifting a lot more than that. Justin Lascek (of 70sbig.com), for example, got his squat up into the 500s doing a linear progression, so I think you probably have room to do more.
If I was you, I'd take Friday off, rest up over the weekend, eat whatever you like and re-read the Starting Strength book sections for press and watch Dave Tate's "So you think you can bench" series and then get back on it on Monday.
I think you'd be doing yourself a disservice by not trying to push LP further.
Yeah I know. But like I said in my first post, I'm not done yet with LP. I'm just asking in advance since I want to have the 5/3/1 template ready when I make change. But it's not time yet
Back/chest on the left side has been bugging me for a few days at random intervals. Probably since last Thursdayish. Skipped most of my workout on Saturday, opting to just go do my deadlifts and leave. Doesn't hurt or feel as tight today, but can feel a little something still. I hate this, because I don't want to bail on a workout for a halfassed reason, but at the same time, I'd need to avoid doing bench/pullups, etc.
Do I go to the gym and do my squats still or just call today a wash?
Do I go to the gym and do my squats still or just call today a wash?
HarryHengst
Member
Do your workout but lighter than you would do if you feel fine and see how your body reacts?
alex chilton
Member
man I forgot how fun lifting can be when I don't care about my diet. kinda been pigging out the last couple of days and I just have so much energy in the gym. oh well back to cutting and feeling miserable when I lift.
Come to the dark side. I eat what I want and feel great in the gym. I just stay in the 15-18% body fat range, and am completely fine with that.
Brolic Gaoler
formerly Alienshogun
I don't think you have anything to worry about there. I still have a long way to go.
Here's the closest ill come to posting a shirtless pic for now. As you can see, a lot of improvements are still needed, but its a huge difference from that before high school pic I posted a little while back.
Good shit man!
Sorry to hear that bud. I would do what you can, but stay away from pushing movements. Or anything that irritates it.
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