Pretty accurate. It's neat to see it shoot up during a work set then calm back down.
Did you see that Bluetooth one I posted a couple pages back?
-
Hey, guest user. Hope you're enjoying NeoGAF! Have you considered registering for an account? Come join us and add your take to the daily discourse.
Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
- Start date
- Status
Pretty accurate. It's neat to see it shoot up during a work set then calm back down.
Did you see that Bluetooth one I posted a couple pages back?
Yeah, this dude dwarfed me and I'm 6'1" 234, he was maybe 6'3" 270lbs of muscle and clearly was on the juice if not HGH. His jaw looked like Stan Smith from American Dad, it was impressive but there's no way in hell he was natural. I think people in this thread are a much more accurate representation of what a body will look like with a couple years of natural weight lifting behind it. A lot of these people claiming "natural" are so far beyond what all the natural body builders look like it's crazy to think they still claim the same.
FallingEdge
Member
how heavy is not going heavy? You can try them on a smith machine or cable assisted?
That being said, I really want to start doing them but they scare the hell out of me. Maybe if I keep it light, like 135, I will be fine.
You can keep doing them if you want, you're just putting yourself at a significantly greater risk for impingement symptoms
...unless you do them properly! http://www.bodyrecomposition.com/training/are-upright-rows-safe-qa.html
I don't go over 100, I mostly do high reps and 2 second holds at the top.
Yeah I got over impingement without surgery and I really don't want it to happen again but they hit my traps so well. I got it before from going heavy and my form was shit, so now I stay light and focus on form (no narrow grip).
BronzeWolf
Banned
Rest day. I am hitting my macros, but way over the top on the protein and way under my calorie limit:
Cals 2005/2500 calories
Carbs 27/31 grams
Fat 135/197 grams (I just can't hit enough fat!)
Protein 158 grams (OK I guess since I have muscle)
Ketostix show moderate ketosis so I'm good. Still, that's almost my basal calorie state or something is out of wack.
Edit: Solved, it turns out keto works on calories from macro, instead of mass.
So Cal_fat = 135gr*9cal/g = 1215cal
%Cal_fat = 1215/2005 = 60.5% right on the spot!
I was afriad I was eating too much protein for my kidneys to handle
Cals 2005/2500 calories
Carbs 27/31 grams
Fat 135/197 grams (I just can't hit enough fat!)
Protein 158 grams (OK I guess since I have muscle)
Ketostix show moderate ketosis so I'm good. Still, that's almost my basal calorie state or something is out of wack.
Edit: Solved, it turns out keto works on calories from macro, instead of mass.
So Cal_fat = 135gr*9cal/g = 1215cal
%Cal_fat = 1215/2005 = 60.5% right on the spot!
I was afriad I was eating too much protein for my kidneys to handle
So what is the best caloric intake for workout and rest days if you are doing a Leangains bulk? There seems to be many options..
IF Calculator suggests one of these:
+30/-10 -> +0.3lbs weekly gain
or
+20/+10 -> +0.6lbs weekly gain
or
+20/-10 -> +0.01lbs weekly gain (lol)
Andy Morgan of Rippedbody.jp gives this suggestion:
+40/-10% ->+0.5lbs weekly gain
or
+30/-10 -> +0.3lbs weekly gain
I'm not sure what numbers Martin recommends but I'd guess it's one the above ones. I'm thinking about going with the bolded one even though it has me eat 800-900kcal extra on lifting days.
IF Calculator suggests one of these:
+30/-10 -> +0.3lbs weekly gain
or
+20/+10 -> +0.6lbs weekly gain
or
+20/-10 -> +0.01lbs weekly gain (lol)
Andy Morgan of Rippedbody.jp gives this suggestion:
+40/-10% ->+0.5lbs weekly gain
or
+30/-10 -> +0.3lbs weekly gain
I'm not sure what numbers Martin recommends but I'd guess it's one the above ones. I'm thinking about going with the bolded one even though it has me eat 800-900kcal extra on lifting days.
Blew out my back. It's been recurring for awhile thought I had rested it enough to at least hack squat...nope. Could barely drive home from the gym. That was Friday. Went to urgent care Saturday and got all the painkillers which I typically avoid like the plague. Can't even remember the last time I took Advil before this but I had no choice. Went to spine specialist today and the put me on prednisolone. That shit makes you catabolic and the only other time I took it gave me weird moods and made me sick.
They think I might have a fracture in one of the spine bones, I can't remember what it's called, but they said its not serious and they don't think it's a disk. I'll be getting a ct scan as soon as my insurance preapproves it. And of course I have physical therapy 3 times a week for 2 months.
She actually said I could lift upper body probably next week and then maybe the week after start doing legs and deads if my back heals. Either way it's gonna be light weights for awhile.
Had to stop my cut 6 lbs short but I still dropped 25 lbs in 2.5 months. Will finish up the rest when I get back to lifting or maybe I'll just maintain until I bulk in Nov. I'm probably lean enough now.
They think I might have a fracture in one of the spine bones, I can't remember what it's called, but they said its not serious and they don't think it's a disk. I'll be getting a ct scan as soon as my insurance preapproves it. And of course I have physical therapy 3 times a week for 2 months.
She actually said I could lift upper body probably next week and then maybe the week after start doing legs and deads if my back heals. Either way it's gonna be light weights for awhile.
Had to stop my cut 6 lbs short but I still dropped 25 lbs in 2.5 months. Will finish up the rest when I get back to lifting or maybe I'll just maintain until I bulk in Nov. I'm probably lean enough now.
Damn man that sucks, hope everything works out for you, get better!
D
Deleted member 47027
Unconfirmed Member
Oh no Blackflag! Brah... best wishes. Keep it safe. Saaaaafe. Man... that sucks.
Happened to me once, then I realized I wasn't using the 20 kg barbell but a lighter one, haha
oh not the case here, I been following the bench numbers pretty closely in the same gym for some months now, very sure where I stand on BP.
yep, some gyms have weird, smaller barbells that people actually use to do compounds which I found extrmely odd. I remember on my trip to spain, I went to the power rack in the gym there, proceeded to do some empty barbell squats to warm-up and thinking "WTF.... this is wrong, way too light". it fucked up everything, I had no idea how much I was lifting.
no gym should carry those as far as I am concerned, or at least they should label them with how much they weight somewhere on it.
jthe official 20 kgs/45 lbs and the much smaller ones to curl, which are never used to Squat/DL is all is needed, those in the middle can go fuck themselves.
Way to go, sphinx!!!
On a semi related note, I decided to take a back picture and got an "accidental" ass shot.
I can't let Falling and sphinx be the only ones with the glutes.
eh
I am sure fitgaf is weirded out by our ass shots lol.I mean, it's o.k to say "looking good brah" and similars when you show a strong upper body but saying "wow! nice ass buddy! you look fantastic!" XP hahahaha must feel awkward for most fitgaffers.
welcome to the "Sexy Fitgaf Club!" :-D
Blackflag said:
Man, that sound bad :-/ I wish you a quick recovery
you say it has been a recurring thing for a while now but did you do anything that exacerbated the problem?
D
Deleted member 47027
Unconfirmed Member
Knew it was coming as I am going hard on keto again but its still a bummer. Up at 330am on the toilet. Bleugh.
I wonder how many of us suffer from bad sleep, I love strenght and lifting but I have to say, my sleep has gone to hell since I started.
if I don't feel a discomfort that forces me to stand up and take a pee, I wake up at 4:30 with my mind going at 1000 mph thinking about all the things I could do to save the world...
dat CNS....:-/
AdventureRacing
Member
Opposite for me actually. I sleep much worse when i don't work out. A good session at the gym leaves you stuffed and when i go to bed i'm ready to go straight to sleep.
I feel bad for popping in so randomly just to semi-brag a bit, but I hit one of my milestones today by doing a full set of 100kg squats! Just a few months ago I couldn't even imagine in my wildest dreams that I'd be able to do this, but here I am... Definitely made my week! Don't think this would've been possible so quickly without the great routine this thread has given me. You all have my deepest gratitude!
lucky you. It's probably my normal daily stress the one not letting me sleep, not so much the workout... I will see after october when the job stress is gone.
congratulations!!
May i ask what's your height/weight and how long it took you and how many reps you did? I ask because I am hoping to near 100 kgs / 220 lbs in the near future I am curious to see how similar are our cases.
EDIT: FUCK, www.strstd.com is down!!! :O is not forever, right??
AdventureRacing
Member
I know that feel. Currently doing my post grad in emergency nursing and it's fucking with my sleep schedule badly.
congratulations!!
I ask because I am hoping to near 100 kgs / 220 lbs in the near future I am curious to see how similar are our cases.
Thanks man! I'm 171cm (~5'7") tall and weigh about 70kg-ish (~154lbs) and I've been on my current routine since about late April, doing 3 days a week. I ended up doing about 6 reps (I usually do 5), but I also had a friend with me.
RumblingRosco
Member
Congrats! Keep up the good work man.
I bought the eBook of Wendler's 5/3/1 (2nd edition) yesterday around 1 PM, and by 4 PM had read the entire thing through including making my own Excel file to keep track of my percentages. My productivity at lab (I'm a grad student) was probably at most at 25% normal capacity during that period. Good read though. I'm just in the process of deciding on 2 or 3 accessory lifts for each day, there are a lot of good choices based on the book's recommendations.
wow, with this info, it is even more amazing!
I am 167 cm, (~5'5), 68 kgs (~150 lbs) and I am looking forward to try 92.5 today,
Heigth and weight aligned, I suppose your 100 kgs would be my 96 kgs? hehe :-D,
bah, if feels so near yet so far. I hope I can cross the 100 kgs barrier, it's an important goal of mine.
congratuliations again. you'r well past intermediate on that compound by now.
eh
I mean, it's o.k to say "looking good brah" and similars when you show a strong upper body but saying "wow! nice ass buddy! you look fantastic!" XP hahahaha must feel awkward for most fitgaffers.
welcome to the "Sexy Fitgaf Club!" :-D
No way I'm letting you guys get all the glory!!!
Blackflag, take it easy, man. It's just a minor setback.
Thanks man!
Hehe yeah we're pretty close in height and weight! I think you'll reach it real soon with no problems though! It's also very psychological I figure, I was doubting myself like crazy and probably would've chickened out if it weren't for my friend pushing me.
If you do 92.5 today you'll deffo do 100 soon, like real soon. Keep at it!
Thanks again mate, this has been a huge confidence boost for me. Next up is bench!
Spiritreaver
Member
I don't mind ass shots, not one bit.
cool! you can share a pic and join the club then
(lol, I am just joking, I don't mean to keep pushing the "everybody post asses please" thing in the thread, I promise I am done commenting on that, sorry, I am done, promise, hehe
Eklipsis
Member
Age: 29
Height: 6'1"
Weight: 205
Goal: Strength and muscle building
Current Training Schedule: Full body trying for 3 days a week
Current Training Equipment Available: I have equipment in basement...bench, free weights, bike, row machine and 60lbs bag
Comments: After lifting I feel weak for the rest of the day...like my arms are tired could this be because of lack of certain nutrition? I really slack in that dept. need to find a program that works for me....also having a hard time figuring out "where I should be" or a starting weight...seem like I should be putting better numbers
Height: 6'1"
Weight: 205
Goal: Strength and muscle building
Current Training Schedule: Full body trying for 3 days a week
Current Training Equipment Available: I have equipment in basement...bench, free weights, bike, row machine and 60lbs bag
Comments: After lifting I feel weak for the rest of the day...like my arms are tired could this be because of lack of certain nutrition? I really slack in that dept. need to find a program that works for me....also having a hard time figuring out "where I should be" or a starting weight...seem like I should be putting better numbers
Joe Defranco has posted up a video of his new lower body flexibility routine, dubbed the 'limber 11'. Might be useful for people looking for a basic flexibility/mobility routine to add to their schedule - http://www.youtube.com/watch?v=FSSDLDhbacc
There's some great text descriptions of the movements here, too - http://www.reddit.com/r/Fitness/com...ncos_limber_11_warmupmobility_routine/cbrqkz1
There's some great text descriptions of the movements here, too - http://www.reddit.com/r/Fitness/com...ncos_limber_11_warmupmobility_routine/cbrqkz1
Ooohhh, the lacrosse ball one looks to be right up my alley.
Shit, man, here's to a speedy recovery.
FallingEdge
Member
damn dood, that sucks. Hope you can recover quickly!
Let this be a lesson to all of you. Never lift weights. It leads to injury.
SonicXtreme
Member
The gym didn't have a scale?
My only sleep troubles come from the insane amount of water i drink. Must've woken up 4 times to piss. Eating too much to risk not drinking enough to go along with it.
Best of luck bro.
It's recurring for a couple years in the same spot. Most recently like 5 weeks ago I felt something happen to it when I was doing high rep squats. Pretty sure my form was fine.
Rested my back for a few weeks then last Friday I tried to hack squat to test it and it felt like it just exploded with pain and that's when I went to urgent care and then to an actual doc yesterday.
D
Deleted member 47027
Unconfirmed Member
AdventureRacing
Member
Injuries really suck, best of luck with your recovery.
and just by looks, is this guy natural?
How can I achieve this? (not exactly this guy but a similar build, adapted to my own physical circumstances)...cause I want that...:O damn you, bigorexia
those fucking arms, I want them soooo bad why should I feel bad about it? bah, muscle shaming is real.
How can I achieve this? (not exactly this guy but a similar build, adapted to my own physical circumstances)...cause I want that...:O damn you, bigorexia
those fucking arms, I want them soooo bad
why should I feel bad about it? bah, muscle shaming is real.fredrancour
Member
On starting strength, you repeat the workout til you succeed. If you fail for three workouts, you deload.
FallingEdge
Member
Obtaining the muscle isn't hard. Having all that muscle while at that low of a body fat is damn near impossible.
imo.
imo.
D
Deleted member 47027
Unconfirmed Member
Sorry brother, that's a fail.
BronzeWolf
Banned
Depends on the program, really. If you are doing SS, a 5/5/4 attempt still commands a weight increase, but the weight increase will be less than before. If you were already increasing 5lb/workout, it must be now 2.5lb/workout. If 2.5lb/workout, it will be now 1lb/workout. If you should cut it to 0.5lb/workout, then it's considered a failed attempt and you need to try again.
In SS, a missed attempt is if you fail 3 or more reps out of the 15 available
D
Deleted member 47027
Unconfirmed Member
Now my shit is messed up. I thought 1 fail was enough to not progress, 3 failures in one workout meant deload week. Is that correct?
(SS)
BronzeWolf
Banned
I thought so too, but check it out:
So basically, it depends :O ha
12 or 13 reps is a missed attempt and a retry. You stall if you missed 3 attempts.
http://startingstrength.wikia.com/w...eight_should_I_add_from_workout_to_workout.3F
- Status