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

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Petrie

Banned
Sorry to hear that bud. I would do what you can, but stay away from pushing movements. Or anything that irritates it.

It''s my own damn fault. I had a buddy in town who originally got me into training, and he's on a more BB type routine, so we went and workout out together, but I stuck with his workout, and between the number of reps and the fact that they were exercises my body isn't used to doing, I ended up agitating something.

Still feels off now that I've moved around a bit. I think even squats would be bad for it given the angle I need to hold the bar at. I think I'll just push my cardio extra hard today.
 

demon

I don't mean to alarm you but you have dogs on your face
Well, had my first workout in over 8 weeks yesterday. I guess I shouldn't have expected to be anywhere near where I was when I quit, but I lost 30-35lbs on my bench press and bent-over row, and did 145 on my squat when I had gotten up to 210 before. Also failed on the last rep on my bench...had to do the barbell roll-of-shame down my stomach/legs. At least I'm back in the game, I guess.

Also trying to figure out what I should do with my diet. I've gotten a little pudgy over the past couple months (have had more fat than I want for over a year and a half, really) and am thinking of going on a fat-loss diet for several weeks to get rid of some of this. Don't know if it's worth it though.
 

Ketch

Member
Anyone in here a physical therapist?

Asking because I'm applying to a private school to get a BS in Exercise Science and was wondering how that might look on a resume to be a PT assistant.

Also plan on getting certified through ACE to be a personal trainer and eventually getting a masters or doctorate some day.

I know it's a lot of work, but just imagine getting paid (instead of having to pay) to hang out at the gym and work out all day. Sounds good to me.
 

bro1

Banned
Anybody else find that squating is negatively effecting there running? I took a week off of squatting last week and ran 5K in 31 minutes. I squatted yesterday and struggled to run 3K in 21 minutes.
 

Doodis

Member
Anybody else find that squating is negatively effecting there running? I took a week off of squatting last week and ran 5K in 31 minutes. I squatted yesterday and struggled to run 3K in 21 minutes.
Squatting has been good for my running. Previous knee pain from running is gone thanks to strengthening my legs (I guess).
 
Anybody else find that squating is negatively effecting there running? I took a week off of squatting last week and ran 5K in 31 minutes. I squatted yesterday and struggled to run 3K in 21 minutes.

I would imagine having tired legs from heavy exercise does make one slower, yes.
 

Lamel

Banned
Everyone's body is different. Give it a shot, if it's not for you try a more traditional diet.

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.


I ask because Ramadan is coming up and I will need to work around that somehow, so if it works well maybe I can still continue to work out well during fasting.
 

deadbeef

Member
I'm not, it's sitting on the floor, and thus unable to move.

In seriousness, I'm on a cut, both it and how my clothes fit along with the stablilty of my lifts are the most accurate ways to measure progress. Common sense, no?

Not really since with hydration fluctuations, I've seen my weight change +/- 5 to 7 pounds in a day or so.

Agree with clothes fitting and lifts though.
 

Brolic Gaoler

formerly Alienshogun
Not really since with hydration fluctuations, I've seen my weight change +/- 5 to 7 pounds in a day or so.

Agree with clothes fitting and lifts though.

Well, with watching the scale you can see when the fluctuations are, and know more of what's right. It's all about watching everything and only taking "scale" measurements at certain times.

It's not hard to figure out what's what, it's all about keeping track of progress. Scale, clothes, lifts, and how you look in the mirror.
 

deadbeef

Member
Well, with watching the scale you can see when the fluctuations are, and know more of what's right. It's all about watching everything and only taking "scale" measurements at certain times.

It's not hard to figure out what's what, it's all about keeping track of progress. Scale, clothes, lifts, and how you look in the mirror.

If you're going to take scale measurements then the certain time to take them is the same time every day.
 

Ashhong

Member
Should I treat dips the same way as I do the big compound exercises? I do my own variation of Stronglifts, and put dips in on the bench/OHP/squat day. Should I continuously add weight to my dips and do 5x3? Or should I keep doing what I am doing, which is 10x3 with no weight?
 

blackflag

Member
Not really since with hydration fluctuations, I've seen my weight change +/- 5 to 7 pounds in a day or so.

Agree with clothes fitting and lifts though.

Mine will go 14 lbs depending on how many grams of carbs I'm eating. It is crazy how fast it happens too.
 

Brolic Gaoler

formerly Alienshogun
If you're going to take scale measurements then the certain time to take them is the same time every day.

Not sure what the point of this post is (since it's a no brainer), or this entire conversation to be honest. Almost seems like you're trying to shit on my progress for some weird reason.

Should I treat dips the same way as I do the big compound exercises? I do my own variation of Stronglifts, and put dips in on the bench/OHP/squat day. Should I continuously add weight to my dips and do 5x3? Or should I keep doing what I am doing, which is 10x3 with no weight?

Treat them as assistance. They aren't that important, add to them when you feel it's time.
 

demon

I don't mean to alarm you but you have dogs on your face
Should I treat dips the same way as I do the big compound exercises? I do my own variation of Stronglifts, and put dips in on the bench/OHP/squat day. Should I continuously add weight to my dips and do 5x3? Or should I keep doing what I am doing, which is 10x3 with no weight?

You're doing stronglifts but have bench and OHP on the same days?
 

Ashhong

Member
You're doing stronglifts but have bench and OHP on the same days?

Eh? Unless I got my exercises mixed up, its supposed to be bench/OHP and deads/pendlays is it not? Either way, I like putting those together because they work out the same muscle groups.

Thanks Shogun, I have been treating them more as a big exercise rather than assistance lately (mainly because they feel so good when I do them). Guess I'll just throw 5 on every once in a while.

edit: whoops, I guess I did change my exercises around from Stronglifts. Like I said I'm kind of doing my own version of SL now. I would rather have bench/OHP together, is that a bad move?
 
Eh? Unless I got my exercises mixed up, its supposed to be bench/OHP and deads/pendlays is it not? Either way, I like putting those together because they work out the same muscle groups.

Thanks Shogun, I have been treating them more as a big exercise rather than assistance lately (mainly because they feel so good when I do them). Guess I'll just throw 5 on every once in a while.

it should be one press and one pull each day. Squat bench dead or squat press row.
 

Ashhong

Member
it should be one press and one pull each day. Squat bench dead or squat press row.

Hmmm I like to group similar exercises together so that I can do well the next time I go. For example, I don't want to bench one day, and then be feeling really sore from that and have trouble doing OHP the next time. But maybe it will be ok since I have at least a day of rest in between..will go back to doing it this way for now.
 

SeanR1221

Member
Gonna eat 2 salmon burgers with an ounce of cheddar and 2 cups of green beans before hitting the gym tonight. Then it's early sleep and back to 6:30am gym days.
 
Hmmm I like to group similar exercises together so that I can do well the next time I go. For example, I don't want to bench one day, and then be feeling really sore from that and have trouble doing OHP the next time. But maybe it will be ok since I have at least a day of rest in between..will go back to doing it this way for now.


Soreness stops happening eventually if you're consistent. The exercises are grouped this way because eventually you'll be lifting heavy enough that doing one of those things will make performing at a decent level on the other one that same day very difficult.
 

demon

I don't mean to alarm you but you have dogs on your face
Hmmm I like to group similar exercises together so that I can do well the next time I go. For example, I don't want to bench one day, and then be feeling really sore from that and have trouble doing OHP the next time. But maybe it will be ok since I have at least a day of rest in between..will go back to doing it this way for now.

I used to do all shoulder and chest exercises on the same day, and I noticed a significant increase in progress once I split them up. Think about it- how can you get the most out of your shoudlers on the OHP if you just did bench presses? Or vice versa?
 

Go_Ly_Dow

Member
You can't control where fat goes. Lift, get enough protein, and don't go too drastically overboard on number of calories to build lean body mass.

Eat more clean? Do more cardio? Lift more weights? Not a lot to go on man. Your stomach is gonna be prone to fat.

hard gainer here so i'm avoiding cardio/calorie burning exercises for now.

i haven't actually started on my abs yet and don't really do any exercises that focus on that area, so i guess i need to start sooner rather than later!
 
hard gainer here so i'm avoiding cardio/calorie burning exercises for now.

i haven't actually started on my abs yet and don't really do any exercises that focus on that area, so i guess i need to start sooner rather than later!

ab exercises won't reduce fat buildup. spot reduction isn't real. It might look a little better with more muscle though.
 

Ashhong

Member
I used to do all shoulder and chest exercises on the same day, and I noticed a significant increase in progress once I split them up. Think about it- how can you get the most out of your shoudlers on the OHP if you just did bench presses? Or vice versa?

This is true, and I have always thought about this as I cried while sitting on the bench after doing OHP, but figured it was better than the alternative. I will go back to the original way! Not sure when I switched it up, I feel like I have been doing pendlays/deads on the same day since the beginning.
 

Violater

Member
what about eating a meal just before bed? does that bring any negatives in regards to fat and mass?

This, got back from the gym ate dinner with my protein shake ad now I'm hungry again
LLShC.gif
 
Not sure what the point of this post is (since it's a no brainer), or this entire conversation to be honest. Almost seems like you're trying to shit on my progress for some weird reason.



Treat them as assistance. They aren't that important, add to them when you feel it's time.

I wouldn't say dips aren't important. They are one of the best upper body exercises you can do. There’s variations in grips and depth in them as well, along with variations that involve leg lifts or knee tucks which does your core at the same time.

With a weighted vest or a belt with some plates attached to it, dips = squats for upper body. They use a ton of stabilizer muscles, your core, shoulders, back, chest, triceps, lats, and traps.

I would check dip stands with alternate grips, so you can hold your hands in an inner position and outer, as well as wide and narrow grips. That allows you to hit different muscle groups. Check out the Ultimate Body Press Dip Bar.

My arms, especially my triceps, have never been so cut and defined (which also makes my arms look bigger at 170lb then when I was 190lb) until I added dips to my routine with a gradual progression to weighted dips about a year ago.

(Incase you're wondering how many I do now after a year, at my current weight of 170 I do either 30 reps no vest with varying grips on each set for 4 sets, or with a 40lb weighted vest 16 reps for 4 sets. I do this before any of my lifts which involve chest/shoulder/tricep/push movements. When I first started I could barely do 8 reps for 3 sets.)
 
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