Do starting strength.
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Fitness |OT6| Defying gravity, Quest madness, and Muscle Shaming
- Thread starter SquiddyCracker
- Start date
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D
Deleted member 17706
Unconfirmed Member
Some of them use PEDs more than others?
They've been caught more than anyone. Really all we have to go by. But yes, they all do but looking at SEA I'd say it's a cultural thing.
D
Deleted member 17706
Unconfirmed Member
Ah. I have no idea--no interest in professional sports, really. Just always hear rumors about everyone using.
With that said, folks are going crazy in Seattle right now. My neighborhood is usually pretty quiet, but I can hear tons of shouting and fireworks. Pretty nuts. People are quite excited that the Seahawks won for the first time ever.
ohhthegore
Member
Sorry Coorer but as a Raiders fan I'm celebrating so hard after seeing the Broncos embarrassed
No need to be sorry. I'm just a bitter pissed off Niner fan. I'll get over it.
FallingEdge
Member
wings and pics from earlier
good day, good times
good day, good times
So where is the food for everyone else FE?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Wait, there are other people in those pics? All I notice is your big-ass, gatdamn
Question about deloading.
So say, I'm benching 100 lbs. for 3 sets of 5 and I can't complete that last set. So I'm supposed to decrease the weight by 10% and try again. So the new weight is 90 lbs. Now, do I just do that 90 lbs. for the last set, or do I do it for all 3 sets?
So say, I'm benching 100 lbs. for 3 sets of 5 and I can't complete that last set. So I'm supposed to decrease the weight by 10% and try again. So the new weight is 90 lbs. Now, do I just do that 90 lbs. for the last set, or do I do it for all 3 sets?
Spiritreaver
Member
I haven't lifted with anyone in about 2 years. I can't really do it. Most people I meet at the gym that want to workout with me just don't have the dedication, and the ones that do don't really need a partner. I kinda feel that way too. I just ask for spots when i need it.
However when I first started working out. I found someone that went to my university and had him teach me how to lift and "train" me. We basically worked out together for a year and I don't think I would've gotten anywhere today without the guy. Having someone else with you at the start helps keep your motivation high, and when it's not, they'll force you to go anyway. You feel obligated to keep going.
You don't have to have anyone, but it helps. Don't let not finding anyone stop you though.
I do, I literally talk to no one at the gym, I only say hi to a few people, I don't really care about going with another person, try getting into some group classes if you get bored doing long cardio, it's both harder (specially my spinning group classes since our instructor is an ex BMX champion, and he pushes us very hard but keeps us motivated) and funnier.
I still can't believe how difficult is to get abs, I just don't know what to do since I see a lot of people from internet forums that have been dieting+excercising and still can't get them even on calorie deficit diets.
In my case, I've lost several pounds but I still have that bodyfat all around my belly, I cling to the hope that it will gradually disappear over months of hard cardio training.
Seriously ripped-gaf how did you get yours?, P90X?.
try asking BruceLeeroy or Jason_Ultimatum, I think they have the kind of body you are lookinf for.
my guess is that you haven't trained enough, so regardless of how you eat right now, abs won't show because you haven't trained those muscles enough.
I remember when I started doing fitness stuff, I went down to 13% and I never saw any abs, I was solid and flabless but there was not a single glimpse of sixpack. I started eating cause I wanted to get bigger and forgot about abs, many months later when I was like 15 or 16%, they starte showing.
and even when I was 18~19% BF 2 weeks ago, I could feel the sixpacks bumps under the fat and when I do abs, they show, even above the fat.
you were the guy that was annoyed cause you weren't seeing progress in one month.
I won't ask how long you've been training but give it a solid year to see results worth a damn. There are results earlier, indeed, but like I said, your first year everything looks nice and encouraging but you are not going to jump of joy when you look at the mirror (and if you do, then... dat standards..)
summary, you are not going to look muscled/ripped in your first year.
just my opinion,
Bruce and Jason didn't get their bodies following a "3-month, quick, abs secret plan"
On a side note, my wife who is 7-months pregnant told me that my son has been keeping her awake at night because he kicks really hard.
On the outside, I'm telling my wife that's a good sign because it indicates he's healthy and active.
On the inside, I'm thinking, "That's my boy!!"
On the outside, I'm telling my wife that's a good sign because it indicates he's healthy and active.
On the inside, I'm thinking, "That's my boy!!"
velociraptor
Junior Member
So I'm doing a hybrid 5x5/hypertrophy routine. 3 sets unless stated otherwise.
Tuesday (CHEST/TRICEPS)
Bench Press (5x5)
Incline Press (2 sets)
Tricep Cable Pulldown
Weighted Dips
Tricep DB Extension
Wednesday (BACK/BICEPS)
Lat Pulldown
Seated Row
DB Row (2 sets)
Bicep Curl
Weighted Chin Ups
Friday (LEGS/SHOULDERS)
Squats (5x5)
Deadlifts (3x5)
Shoulder Press (5x5)
DB Raises
DB Bent Over Raise
Saturday (ARMS)
Close grip bench press
Weighted Dips
Tricep Extension
Dumbbell Curl
Hammer Curl
Is that too much arm work. I hope I'm not overtraining.
Tuesday (CHEST/TRICEPS)
Bench Press (5x5)
Incline Press (2 sets)
Tricep Cable Pulldown
Weighted Dips
Tricep DB Extension
Wednesday (BACK/BICEPS)
Lat Pulldown
Seated Row
DB Row (2 sets)
Bicep Curl
Weighted Chin Ups
Friday (LEGS/SHOULDERS)
Squats (5x5)
Deadlifts (3x5)
Shoulder Press (5x5)
DB Raises
DB Bent Over Raise
Saturday (ARMS)
Close grip bench press
Weighted Dips
Tricep Extension
Dumbbell Curl
Hammer Curl
Is that too much arm work. I hope I'm not overtraining.
TheOctodad
Member
My personal opinion? That's WAY too little leg work. Squat and deadlifts 1x a week and that's it? No way.
Squat 3x a week at least and add some other core work/leg work.
HisshouBuraiKen
Member
Hail FitGAF! It is the first Monday of February.
One month trial memberships are expiring.
Ambivalence is once again taking hold of the general population.
The tide of New Year's Resolutioners is receeding.
The morning sun has vanquished the horrible night.
And so on.
Gonna be a good week.
One month trial memberships are expiring.
Ambivalence is once again taking hold of the general population.
The tide of New Year's Resolutioners is receeding.
The morning sun has vanquished the horrible night.
And so on.
Gonna be a good week.
Spiritreaver
Member
Why?
I agree there's too little leg work, and I'm not quite clear on his goals, but I don't see the need for the average person to squat that much. He has an entire day dedicated to arms. I don't think his only goal is the numbers.
I don't know enough about where velociraptor is at to comment on the plan as a whole. Though I would drop the arm day in favor for more leg work and some core stuff. Also do more for leg day, either more exercises, or more squats.
mt1200, eat better, track your cals, and do more cardio. AKA burn more fat. If you hit a plateau, change your diet, change your cardio, take up salsa dancing.
That's how I got my abs anyway. (Not so much salsa dancing).
Buy starting strength and read the chapters first. Then watch the starting strength videos on them. Then look up EliteFTS' series so you think you can squat and so you think you can deadlift.
What's better for HIIT training on the treadmill?, 1 min jog, 1 min sprint ? , or 30 sec jog - 30sec sprint?.
I can sprint faster than 11.5Km/h but that will leave me dead-tired in a few reps.
Oh man, I hate dancing/step/zumba classes so much, they're tough but look so lame at the same time.
I'm burning about 550-680 cal every day by cardio alone, so that could be between 3300 and 4080 weekly cals , I'm not sure how to many I burn in the group classes I attend to, but I assume they are about 450 per class because they are tough as hell (Specially spinning as I've said before, last time I checked in a machine and it said 470cals) .
I've tried to count calories and I've calculated that they sum about 1600-1800 cal per day (unless it's my weekly cheat saturday of course, in which I can easily eat 2800+ cals, I fucking love mcdonalds)
I can sprint faster than 11.5Km/h but that will leave me dead-tired in a few reps.
Oh man, I hate dancing/step/zumba classes so much, they're tough but look so lame at the same time.
I'm burning about 550-680 cal every day by cardio alone, so that could be between 3300 and 4080 weekly cals , I'm not sure how to many I burn in the group classes I attend to, but I assume they are about 450 per class because they are tough as hell (Specially spinning as I've said before, last time I checked in a machine and it said 470cals) .
I've tried to count calories and I've calculated that they sum about 1600-1800 cal per day (unless it's my weekly cheat saturday of course, in which I can easily eat 2800+ cals, I fucking love mcdonalds)
velociraptor
Junior Member
I plan to get strong in all the main lifts but I also want to look good at the same time. I also do ab work on my rest days (cable crunches, leg raises etc) but didn't disclose it. My arms feel tiny compared to the rest of my body hence the entire arms day. However, wanted input.
What additional work could I add for my legs?
enfieldvball
Member
Was finally able to get a decently clean OAC negative......after doing weighted chins tho
Gonna clean up my squat routine now, 2x BS days and 1x FS day, gonna go for 235 x 4 sets x 5 reps on BS
Gonna clean up my squat routine now, 2x BS days and 1x FS day, gonna go for 235 x 4 sets x 5 reps on BS
Zoe
Member
You would be better off doing that on an elliptical because it would take too long for the treadmill to change speeds with those intervals.
Or you could run outside.
velociraptor
Junior Member
Where should I move deadlifts to?
From what I gathered they are two ways to get abs; one is by extreme diet (which also may be unhealthy if done incorrectly) and lots of cardio in order to get low body fat. The other way is by building up your abs to be huge, so that they show even on higher body percent (like one of the guys above said).
Depending on your body type and metabolism shit loads of cardio and dieting might not be the best thing in order to maintain your muscles. The thing is with diets is that if your going to start starving yourself you will also (I think) start cannibalizing your own muscle. So you might want to be careful here.
My gains and physique where hammered by me watching my diet and excessive cardio. Just don't worry too much about your abs they will come.
FallingEdge
Member
Ha. It was a wing competition. Lots of food for everyone!
lol, I do seem like I tower over everyone. It was a fun time indeed.
And regarding the current talk, that is one thing I need to do more. Isolated core work. I want them fat man abs.
TheOctodad
Member
Sorry, meant 2x a week. Personally I think that's best, but a leg day would be fine as well depending on goals.
It's hard for me to say without really changjng everything you have set up. But I guess on your back day?
HisshouBuraiKen
Member
Learn to do heavily weighted swiss ball crunches right and those blocks will poke right through the chub. Been working wonders for me although I am neither as swole nor as fat as you.
http://www.youtube.com/watch?v=VVBddP5oW8Y
The form shown at the 20 second mark is good. That crunch shows full flexion and extension without dropping the hips. Just start with a DB on your chest cuz as you start getting heavier trying to keep them behind your head you'll eventually crank the shit out of your neck.
D
Deleted member 47027
Unconfirmed Member
You mean you want the "Bob Sapp is 380 lbs and has a six pack" fat man abs?
That shit was ridiculous.
FallingEdge
Member
Any little bit helps. I don't do enough isolated arm or ab work. Thanks for the link.
exactly! beast mode
I think that was the result of a distended stomach (steroids gut or the turtle shell).
FallingEdge
Member
D
Deleted member 47027
Unconfirmed Member
I can't wait until we can get rid of these fucking avatars.
If anyone is having problems finding the cookies and cream quest bars, vitamin shoppe is selling them through amazon.
http://www.amazon.com/dp/B00I0DI0Z6/?tag=neogaf0e-20
Not prime yet, but shipping is $1.
http://www.amazon.com/dp/B00I0DI0Z6/?tag=neogaf0e-20
Not prime yet, but shipping is $1.
Brolic Gaoler
formerly Alienshogun
What's so good about snatch grip deadlifts? Seems like everyone's advocating them these days
More emphasis on upper back and it's basically a defacite dead. I do them from time to time. But I do more snatch grip shrugs and highpulls.
TheOctodad
Member
Honestly, I rarely bench and when I do 80% of the time it's narrow grip, which did wonders for some shoulder and elbow pain I was having.
TheOctodad
Member
I need to lose some weight, but I still got some ab definition. For me, front squat, overhead squats, toes to bar, good mornings, deadlifts, overhead presses, and GHD raises have done plenty for my ab development.
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