L0st Id3ntity
Member
post workout meal
got eat it all quickly before my junk appetite kicks in
got eat it all quickly before my junk appetite kicks in
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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AdventureRacing
Member
I'm the opposite. After a good workout i feel like i could just empty my fridge.
Going to be honest here, I suck at squats and form is terrible. I try my hardest to use the best form I can but I think my hips and everything else is just so tight and not flexible at all. I messed something up in my hips last night doing squats.....and the more sad thing is I can't even do much weight. My legs and butt look like I should be able to squat like 300 pounds but I can't even come close to my body weight. F my bad knees, ankles, hips and joints.
You should concentrate on nailing the form down first before you hurt yourself any further. If that means squatting with just the bar or with a boom stick so be it. Have a friend or someone else at the gym take a quick video of your form and post it here for feedback purposes.
HarryHengst
Member
Buy a foam roller and go hog wild on your legs and hips. And look into stretches for the hips.
Thanks for the replies. I have been working on stretching and also my form over the past months. More stretching and more work on proper form is in order. I just have always been inflexible, well ever since I got older. Being 33 and so many injuries to many different parts of the body doesn't help. Worst injury was blowing out my left knee in 2005. Never have been the same since.
HarryHengst
Member
Joe DeFranco's Agile 8 seems a good thing to follow:
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
(around 2/3 down the page)
http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
(around 2/3 down the page)
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Just got back from the orthopedist!
Had him check out both my shoulder and knee. Turns out I have inflammation/tendinitis in both, and nothing more. It's in my rotator cuff and in my patella. Gave me some inflammatory medication to take for ten days. Said I shouldn't worry too much as I still have lots of range of motion and all that. No tears (which I was afraid of).
Thanks GAF for putting up with all my bitching the past two months.
Had him check out both my shoulder and knee. Turns out I have inflammation/tendinitis in both, and nothing more. It's in my rotator cuff and in my patella. Gave me some inflammatory medication to take for ten days. Said I shouldn't worry too much as I still have lots of range of motion and all that. No tears (which I was afraid of).
Thanks GAF for putting up with all my bitching the past two months.
Brolic Gaoler
formerly Alienshogun
Well, I ran on pavement today (the university track) and I'm only at 14:08 without even pushing myself until the last two laps.
This power test is going to be a piece of cake.
This power test is going to be a piece of cake.
TheFightingFish
Member
What's involved with the total test? I've heard you mentioning it before.
Syphon Filter
Member
Anyone drink coffee often? What is something good and healthy to go along with it? I think granola bars are still kind of unhealthy. What do you guys think?
Brolic Gaoler
formerly Alienshogun
Sit and reach, sit ups, bench press and 1.5 mile run.
i'm going to start my 11 year old brother (and hopefully my 9 yr old bro will follow suit) on some fitness stuff. can't get them into a gym and we don't have any equipment at home except pull up bar and a pair of adjustable dumbbells up to 25lbs i think. also have a jump rope.
what should i have them do? pushups, situps, pullups, curls? standing dumb bell shoulder press? more extensive ab work than situps? just looking for ideas on what i should do to create a routine for them.
what should i have them do? pushups, situps, pullups, curls? standing dumb bell shoulder press? more extensive ab work than situps? just looking for ideas on what i should do to create a routine for them.
Khalifa Jayy
Banned
Motherfucking burpees son.
Just have them do something they enjoy. There will be plenty of time for the big stuff, if they want to go down that path, for later.
On an unrelated note, I went into a X-Sport gym today. For those not in the know, X-Sport is a big chain of commercial gyms. God, I forgot how much I hated commerical gyms. The sales rep was hocking his shit on the street and asked if I want to check the gym out. I had a little time to spare and entertained his sales pitch.
He showed the gym, the locker room (which was really weird) the cafe I'll never use, the shop where they mark up all the supplements and protein powders. It dawned on me that he was too busy showing the area to ask what my goals were. His face turned ashen when I told him I want a 700 squat/deadlift, 405 bench, and 315 overhead press. He called Kyle, a personal trainer who looked like he weighed 150 lbs, to help convince me of more sane fitness goals.
Kyle told me that type of strength wasn't functional because my muscles would grow so big that I wouldn't be able to lift my arms over my head (which is strange because I should notice that if I'm training the overhead press) and my shoulders would messed up if I tried to throw a ball with those lifts. He called over back up in the front of Brent, a very large and muscular black trainer at the gym.
Kyle came back and said that he had,"found the next best thing to Brent," and presented me with Daniel, a slightly smaller but still very muscular black man. I'll let this speak for itself.
The sale rep probably never touched a weight in his life. The trainer probably think all weightlifting = bodybuilding and that running a quick mile and doing lots of chin ups is the epitome of exercise achievements. I'm never going back in that fucking place.
I feel sorry for less experienced lifters who have to deal with this. Years ago, I would have trusted all of them to lead in my fitness journey. The sad truth is that many of them don't know fuck about anything related to fitness. I mean, shit, the trainer had decent arms, no traps, no chest, no legs, no nothing.
It makes me happy to help people through this thread so that they are not at the mercy of guy making shit or thinking they're a PHD in exercise science thanks to their crackerjack certification.
Yogurt and berries.
Just got back from the orthopedist!
Had him check out both my shoulder and knee. Turns out I have inflammation/tendinitis in both, and nothing more. It's in my rotator cuff and in my patella. Gave me some inflammatory medication to take for ten days. Said I shouldn't worry too much as I still have lots of range of motion and all that. No tears (which I was afraid of).
Thanks GAF for putting up with all my bitching the past two months.
Told ya.
So, what's your stretching routine like? What cues are you using for your form? How much do you lift and how long have you been lifting?
Syphon Filter
Member
I'm going to begin cardio tomorrow. It's been a couple of years so i need some advice. Firstly i should go with the treadmill right? How long should i run and about what speed is good to begin? Also when to increase the speed or time?
Just got back from the orthopedist!
Had him check out both my shoulder and knee. Turns out I have inflammation/tendinitis in both, and nothing more. It's in my rotator cuff and in my patella. Gave me some inflammatory medication to take for ten days. Said I shouldn't worry too much as I still have lots of range of motion and all that. No tears (which I was afraid of).
Thanks GAF for putting up with all my bitching the past two months.
Any ideas what contributed to this?
You do a lot of bodyweight exercises, so I'm curious.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
For the shoulder, it was practicing a handstand-into-a-planche over and over for about an hour or so, and then the very next day attempting it once more, and on my first go my shoulder just went, "Nah son, chill." Since then I can't do a single pull-up because that's the only range of motion that is painful. But as evident from my previous pics, I can do pretty much anything else, including handstands and chin-ups and muscle-ups. But wide-grip pull-ups and planches are a no-no at the moment.
As for my knee, it was pretty much overtraining. I was never a runner, so I only began running three months ago in preparation for this past Sunday's Spartan race with my friend, who is a freak athlete. Merely keeping pace with him was a challenge, and eventually my knee was also like, "What the fuck are you doing, bro?" I can jog and squat and bike and all that, but I can't sprint. The second I extend my leg that far and fast over and over my knee acts up and I feel a sharp pain.
Let's hope this medication helps!
Bearded Dudebro
Member
I say something like elliptical trainer or stationary bike. Less impact on the knees. The way I did it was only increased the speed/incline if it got too easy and during my workouts my heart rate never got up into the cardio zone.
Whoops, missed this.
My goals for the time being is to increase all of my major lifts, Bench/Dead/Squats to about 1.25-1.5x my body weight. Speaking of which, I just dropped to 209 from my usual weight of 214; not sure if it's a swing or if I'm just losing weight normally, but my weight hasn't been this low for a couple of years now.
My routine is somewhat limited since I'm on a budget w/ the company gym and only have access to dumb bells (up to 2x 95lbs). Also, I've been playing catchup on pull-ups and squats, so my routine has become very repetitive. All of the following are done with dumbbells.
A:
3x5 parallel grip pull-ups
3x5 bench press
3x5 squats
B.
3x5 parallel grip pull-ups
5x5 Romanian Deadlifts
3x5 Squats
Cycle above 3x/week. On off days I aim for Hiit/tabata, core, isolation biceps and/or OHP whenever I can get them in, usually 0-2x/week.
This is where I am compared with where I was towards the beginning of the year.
Pullups: 3x5, 3x2
Bench 3x5: 160, 140
Squats 3x5 : 170, 100
Deadlifts 5x5: 210, 190* I'm actually stuck on deadlifts at my usual gym because the weights don't go up any more. However, I recently did 210 on barbells so I at least know I'm capable of that.
Diet wise, I'm on a relatively high protein low carb diet. It isn't super stringent and I do cheat, but typically I aim to not veer too far from the below.
breakfast: 3x eggs and a few slices of ham, also bacon and/or sausage on the weekends
lunch: typically halal chicken, option of some basmati rice
dinner: chicken w/ broccoli, or chicken/beef with spinach, or steak and eggs
3-6 glasses of milk throughout day, usually at night
I do wish I had a full gym with a good barbell section but I'm working with what I have for the time being. That's something I'm working on. Also, I'm sleep deprived, which doesn't help.
there are also many other ways to get your cardio in besides running on a treadmill.
on the rare occasions i run on a treadmill i warm up for 4 minutes or one song whichever comes first, then i bump it up to where i'm running 6:45 miles and keep that up as long as i can. then i cooldown at slightly slower than my warmup pace.
I have been lifting since 1996 but I neglected squats and dead lifts for so many years. I also neglected rows and pull exercises to balance out my back with my chest. Basically I was the type that would do bench, curls, shoulder presses and all that one does because they want to have the guns to show off. Well too many years of that and not enough core exercises I am sure has done me in. I didn't get more serious with dead lifts and legs until after my knee surgery in 2005.
One thing I struggle with on squats is my neck. My spine sticks out so much and if I do high bar my spine gets "demolished". I know one must create that "shelf" I find it so hard to be able to do that. I feel better doing the low bar method but Monday it just did not seem right and well I payed for it. I have done it in the past with better results but not that day. Like I said before I do have very bad knees and joints. I think focusing more on stretching and form is what I need to do.
In other news, I got a foam roller like recommended and MAN is it awesome. I started it last night and did another session this morning and feel better already. I won't lie, I over train and have muscles that are so tight and over worked. I need to take time off, stretch, foam roll them and start from the ground up with proper form, better diet and an all around better routine. A lot of my problems is I was heavier through out high school. Ok, I was fat. I now struggle with not wanting to be fat so I feel I have to work out and do cardio every day. My metabolism is bad and I gain weight and fat around the middle very easily.
Currently on a cut and I'm down 16 pounds. I'm looking to change up my workouts just to keep things fresh...any recommendations?
Currently:
Monday (Back/Biceps)
Wednesday (Chest/Tris)
Friday (Legs/Shoulders)
I figure I have another 13-15 pounds to meet my personal goal, so any edge to push thru will be welcome. Any ideas?
Currently:
Monday (Back/Biceps)
Wednesday (Chest/Tris)
Friday (Legs/Shoulders)
I figure I have another 13-15 pounds to meet my personal goal, so any edge to push thru will be welcome. Any ideas?
FallingEdge
Member
Been getting comments about how I look leaner and 'less puffy' I look. Makes me really happy. I have also been told that I look bigger due to my shoulders getting wider and because there is less fat, my muscles are exposed which is prolly why they are making that comment. Arms have stayed the same size, maybe have grown a bit despite the fact that I have been eating at a deficit. Still working on that chest and back.
However, VF was released last night and to celebrate, I hate a lot of Taco Bell. Doesn't even matter. It was worth it.
yeah buddy.
However, VF was released last night and to celebrate, I hate a lot of Taco Bell. Doesn't even matter. It was worth it.
yeah buddy.
CitizenCope
Member
Not sure where else to put this so I'll try here.
Wanting to eat a little better during the week and looking for suggestions. Really just looking for ideas for meals/snacks between 8:30am to 5pm. Usually eat dinner around 6:30. I'm not saying I'm going to eat shit for dinners and the entire weekend but what I am saying is that in those times I mentioned I could eat like a robot(I know robots don't eat).
It could be bland, boring and maybe something I don't really fancy. I just look at weekday breakfast and lunch as an energy source but because I can get lazy in my food choices I just eat what's available in the house. I would be up for eating just about the same thing every weekday if I found it gave me more energy.
I'm 41 yrs old, 6'4" 230+ lbs and in fairly good shape. I "workout" nearly every day with my prison workout of dips, pull ups and push ups and I also work physical labor.
Any suggestions would be appreciated.
Wanting to eat a little better during the week and looking for suggestions. Really just looking for ideas for meals/snacks between 8:30am to 5pm. Usually eat dinner around 6:30. I'm not saying I'm going to eat shit for dinners and the entire weekend but what I am saying is that in those times I mentioned I could eat like a robot(I know robots don't eat).
It could be bland, boring and maybe something I don't really fancy. I just look at weekday breakfast and lunch as an energy source but because I can get lazy in my food choices I just eat what's available in the house. I would be up for eating just about the same thing every weekday if I found it gave me more energy.
I'm 41 yrs old, 6'4" 230+ lbs and in fairly good shape. I "workout" nearly every day with my prison workout of dips, pull ups and push ups and I also work physical labor.
Any suggestions would be appreciated.
Syphon Filter
Member
If i'm doing starting strength should i eat lunch before going to the gym or is after breakfast fine?
Fruit, protein bars, eggs, etc.
TheFightingFish
Member
Is running outside an option? I've always found cardio in the gym to be pretty soul crushing. Also picking a shorter distance running race to train for, like a 5 or 10K can often help. Gives a good goal to aim for, then you will have a PR that you can aim to improve on if you do more races.
taco bell is delicious. only fast food i eat now. always get chicken quesadilla and a coouple of those new nachos burritos. omg
D
Deleted member 12837
Unconfirmed Member
I've added a bit of additional ab work to my routine after finishing my main lifts. For now, it's just planks and hanging leg raises. How do you guys recommend programming them as far as sets, reps, and progression from workout to workout. I know there are more advanced forms of the leg raises, but I wouldn't know how to work up to them, or when to know to move up to them.
It doesn't matter, whichever way you can do it easier. I train fasted sometimes, and sometime I eat like 2 hours prior. It just depends on what time I workout that day because I fast until 3pm everyday. You may definitely prefer one way or the other but you'd have to try it for yourself to see which works better for you.
HarryHengst
Member
Eat when you want. Im fine training in the morning on an empty stomach, but some people cant stand it. Find out what works for you.
FallingEdge
Member
haha. I had me those new nacho burritos, some chicken burritos, and tacos. That was my cheat meal for the week.
Next Sunday, gonna go to KBBQ buffet or Golden Corral. CAN'T WAIT.
You need to treat this first conditioning session as an indicator of where you are. Don't worry about how fast or time; those can be improved on later.
As for what form of cardio, I suppose it doesn't matter. Rowing, treadmill, exercise bike, etc. You need to see which one works out well for you
Well, you need to find a real gym then. This isn't what you wanted to hear, but since that faculty is very limted, so will be your progress. You can try out something like the GSLP, which treats the last workset as a rep max.
Is there any reason why you're neglecting to try the overhead press? Or why you feel the need to extra stuff on your rest days?
Why 5x5 on the deadlift?
If I were you, I would use the resources listed in the OP. For example, I'm going to take a stab in the dark and assume you get your squat tips from YouTube and the like. I would recommend getting an actual book about, i.e, Starting Strength, which is only $10 on Kindle. It's a very good book about learning form and good lifting habits.
Second, I would look up Mobility Wod and try out the various mobility workouts on your trouble areas. The whole taking time off so you can start fresh seems kinda odd to me. It also suggest that you're not programming your workouts very intelligently. Have you read about the routine in the OP
The diet thing is understable, however you're not in high school anymore. It's time to take accountability for what you eat and how you eat. I had a lot of the same problems growing up with weight, but with much research and experimenting, have found a happy medium. I'm down 50 lbs in under a year. What's your current diet like?
To sum up:
Learn and practice form from reputable sources, use the links in the OP to sort out your diet, don't take a 2 week sabatical to stretch.
Have you read the dietary links in the OP? I would suggest reading those, tracking your food intake for a few weeks, and not being "lazy" about your food choices. Do you cook?
I would suggest reading the OP. Your post gives us no idea what exercises and volume that your routine uses, nor does it give us any idea how you eat.
man, I always hit a bit of a wall on my last day of the 5/3/1 cycle. Completed my 5/3/1 sets and got a couple more reps than last time, but I could only do 2 sets of BBB before my body had enough. Got to the point where I needed to rest like 5+ minutes between BBB sets which would've made me late to work if I kept going
Still setting PRs damn near every time I step into the gym though. This next cycle will be my 6th. 5/3/1 is extraordinary.
Still setting PRs damn near every time I step into the gym though. This next cycle will be my 6th. 5/3/1 is extraordinary.
Re: OHP, I've been trying to keep my exercises to 3 per day. But again, I'm cognizant of the lack of OHP, and it's the missing press I'm looking to incorporate whether it means adding an additional exercise to one of my days or cut back on pull-ups. The other extraneous exercises I'm doing because I feel like my cores and bicep strength is only mediocre at best.
I do 5x5 on the deadlift pretty much just because I'm hitting the weight ceiling.
As for the gym, I actually expected as much by way of advice. I'll be the first to recognize that lack of a better facility is a shortcoming in everything that I'm doing. It does, however, have to fit into a rather hectic schedule and is something I'm trying to resolve ASAP. I'll look into GSLP in the meantime; thanks for that.
Wait a second, does your gym have pre-weighted mini barbells? Or are you using dumbbells for your deadlift?
Why only 3 exercise per workout? I've always thought of pull/chins up as an assistance lift, something I can bang out in 5 mins or so. And, I hate to be the bear of bad news, getting your abdominals stronger is going to be harder without more weight.
What he said. Also, OHP is great for abs/core. Hold that bar above your head a few seconds. You'll feel it if you got enough weight on it.
Price Dalton
Member
Yeah. Got into hills since they're so much easier on the joints.
For working on explosiveness and a quick first step, I'm a fan of short hills that take about 4-5 seconds to reach the top. Sprint up, walk back, repeat after 30 seconds of rest. You can pound out about 20 of those and feel fine later that day.
Longer ones are cool, too. Pick a hill that takes 10-15 seconds to traverse and do 7-8 sprints with plenty of rest in between. Those take a lot out of you.
Steep hills are great for weighted sprints. I usually carry my dog up, but a sandbag will do. Since it's so steep, you're not actually running all that fast, so there's not much danger of destroying your joints from sprinting with a weight. You're trying to go as fast as you can, but you can't really do it. That's the beauty of it.
HarryHengst
Member
I would love to do hill sprints, but i live in the Netherlands and the highest 'hill' aroud here is like 2 meters high. :lol
Dumbbells. Otherwise my gym only has a smith machine and other cable machines for any kind of weight work.
I believe I got the three exercises limitations from advice from (I want to say) Leangains? Regardless, it's a school of thought that I'm abandoning. As for weight limitations, the only exercise that I'm hitting a wall with that is deads, even though that's a crucial lift. Like I said, I have no illusions about lack of better facilities being a real issue.
Duly noted. It's my next to-do for my routine.
Brolic Gaoler
formerly Alienshogun
You could always push a sled.
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