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[Veezy]

Anyone have any input? It is much appreciated.

To be frank, that routine is pretty bad for developing strength. It's right there in the beginning of the PDF. If you really want to get your bench up, if that's truly your goal, then you might want to take a hard look at where you are progression wise and move from there. GSLP or SS might suit you better. If you're more advanced than that, Texas Method or 5/3/1 could be up your ally.

I mean, your suggestion works (I'd add the incline), but it's just not an optimal program for that.

As for ab work, I like to do it on any lower body days. Just a few decline crunches, some hanging knee/leg raises, and dumbbell side bends work great. 2-3 sets of 10-15 twice a week should suffice.

 

[entremet]

1) Come on and let's go! That sounds like a fantastic plan!

2) I have never been a former fatty/obese but I know and understand where you are coming from. I was a skinny fat guy and I still feel the same. Just yesterday someone commented on my arms but I don't see it. And I don't think I ever will. Paper towel tubes if you ask me. And don't get me started on my abs, I never do work on them =/ Trying to change it though!



Give it all to me. I'm down for whatever. I'm looking to stay somewhere near the Hammerstein Ballroom. Looking at hotels though, looks like a place in Queens is my best bet.

I'll put together a list tonight.

Have you tried AirBnB?

 

[ohhthegore]

HA! look at all these skinny dudes

Spoiler

your guys skinny pics look like my bulked up pics

 

[Cooter]

I found an old pic of me at 17 a few weeks ago at my grandparents. I was small and my forearms were nearly as big as my upper arms. I snapped a pic of it. I'll post it.

 

[Groof]

So I haven't been able to go to the gym for over two weeks now (first week I was travelling, second week I was swamped with work + a sudden visit from my cousin and her daughter) and I finally went back Monday. Come today, I started feeling really under the weather with a real sore throat and crazy headache. Now I'm getting real disheartened about it all... Feel like I'll be losing so much if I miss yet another week.

 

[Cooter]

So I haven't been able to go to the gym for over two weeks now (first week I was travelling, second week I was swamped with work + a sudden visit from my cousin and her daughter) and I finally went back Monday. Come today, I started feeling really under the weather with a real sore throat and crazy headache. Now I'm getting real disheartened about it all... Feel like I'll be losing so much if I miss yet another week.

Years not months. Life happens man.

 

[sphinx]

my pics at my leanest are those of my fitness beginnings in 2012, I was smaller at that time, being 34 than when I was 21 (!)....nothing new to show in this batch of pics.

 

[MrToughPants]

When I was 185-190 and could run a mile in 5:15

After basic training at 170. I'm on the right.

Silverback Brolic > Skinny Gaoler

 

[Brolic Gaoler]

Silverback Brolic > Skinny Gaoler

Thanks bud.

It just shows me and reinforces that whatever my goal is I throw myself into it 100%. I can be skinny if i want. I can be a absolute great runner if I want. Or I can be a tubby strong dude if I want.

I look at those pictures and I most definitely prefer how I look now. Fat and all.

Also getting that skinny and that fast was far, far, FAR easier than what I look like and am doing now.

 

[Servbot24]

goddamn at 5:15. i was proud of my 7:00 the other day

 

[Servbot24]

45lbs...but you've worked up to an almost 200lb bench and haven't known the weight of the bar? Odd.

Yeah just checked and I was actually benching 185, but I upped it to 205 today and did 8 reps

 

[giga]

People doing curls in front of the dumbbell rack.....staaaahp.

 

[Servbot24]

People doing curls in front of the dumbbell rack.....staaaahp.

people love doing that shit in front of the bench. old ladies using them to do leg stretches. nothing against old ladies at them gym, just use the mats please

 

[ipitydatfu]

 

[Servbot24]

I have one more lift on Friday before my cut but I'll probably be too busy for pics then so here we go. Jan 17:

Today was my first day at the gym in nearly year. Felt really good finally do more than push-ups at home. Here's me now:

This isn't a new year's resolution, it's just when I happened to have some money for a membership. That said I'm expecting to make a lot of progress by next year. My goal is to have moderately noticeable abs by July. Don't know if that's realistic but we'll see. I do eat properly and I bike 2 hours a day to go to work. I'm going to start swimming laps on the weekend too.

Today, about 1.5 months later:

Now to start UD2.0 for 4 weeks (maybe 5 if I decide I need it). My goals is to have fairly defined abs before July.

 

[Brolic Gaoler]

Wait. What? You're gonna cut? I would definitely not do that. I'm not you though. You're already very lean. The issue is lack of muscle mass from what I can tell.

 

[Servbot24]

not going for mass. that said if anything i should gain a slight bit of muscle on this diet or at least stay even.

 

[Brolic Gaoler]

not going for mass. that said if anything i should gain a slight bit of mass on this diet or stay even.

Ok. Your goal is your goal. Not trying to dissuade you. I just hate to see someone already lean take it extreme. If you're supposed to gain on that program, even better.

 

[Chocobro]

Well it's been a while since I posted a form check video so I recorded DLs and squats today.

Deadlifts.

Spoiler

dat guy benching at the end.

Squats. New PR, 3x5x145lbs done. I'm a bit disappointed with these. I wasn't mindful enough of staying on my heels and there's a bit of knee caving in.

Feedback please!

 

[sdijoseph]

So I have been reading that it might be wise to use dumbells instead of barbells for certain exercises while just starting to lift weights. If this is true, would the following distribution make sense?

Squat - 3 sets of 5 - Barbell
Bench Press - 3 sets of 5 - Dumbell
Deadlifts - 1 set of 5 - Barbell

Overhead Press - 3 sets of 5 - Dumbell
Power Cleans - 5 sets of 3 - Barbell

Bent Over Rows - 3 set of 5 - Dumbells

 

[moocow]

I can't see too well off my phone, but It looked a bit like your knees were caving in when going up in your squats.

Gotta love those platforms and bumper plates.

 

[Arrowgigantic]

Squats

Don't look straight ahead, look down, keep your neck in line with the angle your spine will be at when you squat.

 

[J. Bravo]

Benched 230 once tonight. Would have gotten another I think if I hadn't just played a super intense basketball game. And if my fucking back didn't cramp up. How do you deal with that? It was lower right just above my butt cheek.

 

[moocow]

So I have been reading that it might be wise to use dumbells instead of barbells for certain exercises while just starting to lift weights. If this is true, would the following distribution make sense?

Squat - 3 sets of 5 - Barbell
Bench Press - 3 sets of 5 - Dumbell
Deadlifts - 1 set of 5 - Barbell

Overhead Press - 3 sets of 5 - Dumbell
Power Cleans - 5 sets of 3 - Barbell

Bent Over Rows - 3 set of 5 - Dumbells

It is good to mix it up with dumbbells every once in a while as a supplementary lift, or even replacing the main lift.

However, if you are just starting out, you will hit diminishing returns very very quickly with dumbbells. With Bench press, and especially with OHP, you need to be able to go up by only 5 lb increments. I have never seen dumbbells above 30 lbs go up in increments of less than 5. Which means that every time you try to go up, you need to account for 10 extra lbs for the lift.

So if you are just starting out, I think it's better to go with barbells.

 

[FallingEdge]

I'll put together a list tonight.

Have you tried AirBnB?

Never heard of it.

And this Cookies and Cream Quest Bar....

MY NEW #1. THIS IS DELICIOUS.

 

[Brolic Gaoler]

Don't look straight ahead, look down, keep your neck in line with the angle your spine will be at when you squat.

This is simply personal preference. He needs to figure out what works for him.

Never heard of it.

And this Cookies and Cream Quest Bar....

MY NEW #1. THIS IS DELICIOUS.

GOAT

 

[MrToughPants]

Never heard of it.

And this Cookies and Cream Quest Bar....

MY NEW #1. THIS IS DELICIOUS.

Man they didn't have that flavour at GNC.

Shit is expensive in Canada...steroids are probably less expensive lol.

 

[Brolic Gaoler]

Man they didn't have that flavour at GNC.

Shit is expensive in Canada...steroids are probably less expensive lol.

Broccoli and Dbol flavor. Mmmmmmm

 

[MrToughPants]

Broccoli and Dbol flavor. Mmmmmmm

LOL

Holy shit been cutting ceramic last two weeks and breathing the silica is already taking it's toll. Skipped my workout tonight.

 

[theytookourjobz]

https://www.youtube.com/watch?v=-eGcLCQwVfQ

got a pretty big kick out of this video

 

[Cooter]

Here's my skinny ass at 17. Ok, not that skinny but skinnier.

 

[demon]

It is good to mix it up with dumbbells every once in a while as a supplementary lift, or even replacing the main lift.

However, if you are just starting out, you will hit diminishing returns very very quickly with dumbbells. With Bench press, and especially with OHP, you need to be able to go up by only 5 lb increments. I have never seen dumbbells above 30 lbs go up in increments of less than 5. Which means that every time you try to go up, you need to account for 10 extra lbs for the lift.

So if you are just starting out, I think it's better to go with barbells.

My gym has several magnetic 2.5lb mini-plates that work really well with the dumbbells. You have to hold the dumbbell a little off-center to adjust for balance but it's no big deal.

 

[muntersaur]

Don't look straight ahead, look down, keep your neck in line with the angle your spine will be at when you squat.

Only Rippetoe recommends that. Plus the guy you were giving advice to was doing a high bar squat and not a low bar squat and looking down will mess up a high bar squat.

 

[Go_Ly_Dow]

Well it's been a while since I posted a form check video so I recorded DLs and squats today.

Deadlifts.

Spoiler

dat guy benching at the end.

Coming down a bit fast with the deadlifts no??

Also the break between each rep?

I ask because when I dl I tend to come down slower with the bar and go for my next rep soon as the weight is dead again.

 

[sphinx]

Here's my skinny ass at 17. Ok, not that skinny but skinnier.

you know, the only thing that confirms the era of that picture is your TV, reminds me of my childhood and playing NES, good stuff lol.

 

[Servbot24]

25% off GNC's site today, good time to grab some quest bars

 

[RumblingRosco]

Wait, MTP is banned? Anyone know why or for how long?

I will throw on an extra set of shrugs every day until your return MTP, in honor of your mighty traps. I will also pour out a cup of broccoli (onto my plate... Can't waste those calories yo) for our fallen homie.

 

[Groof]

Years not months. Life happens man.

Yeah... I guess I'm just stressed out by it all. It used to calm me down pretty good, and not being able to go is bumming me out.
Good thing that my work has a lot if heavy lifting at times, helps keep my sanity a bit.

 

[muntersaur]

Coming down a bit fast with the deadlifts no??

Also the break between each rep?

I ask because when I dl I tend to come down slower with the bar and go for my next rep soon as the weight is dead again.

There is no need to go slow when lowering the deadlift, and him resetting between each rep means that every rep can be made similar. When repping fast with the deadlift, the starting position may not be the same every time.

 

[Irobot82]

There is no need to go slow when lowering the deadlift, and him resetting between each rep means that every rep can be made similar. When repping fast with the deadlift, the starting position may not be the same every time.

I agree, his DL form looked spot on to me. Also, WTH, that dude benching, it looks like he was doing 1/4 benches.

 

[moocow]

My gym has several magnetic 2.5lb mini-plates that work really well with the dumbbells. You have to hold the dumbbell a little off-center to adjust for balance but it's no big deal.

That sounds like it could work actually. Although, I personally wouldn't like working with uneven dumbbells. If those were 1.25s, then I think it would be a damn fine replacement.

 

[Cooter]

:-(

I scarfed down some broccoli and mustard last night in your honor. Hopefully it's a short one.

 

[kevo_huevo]

Here's my skinny ass at 17. Ok, not that skinny but skinnier.

Sweet tank top! Is that a vertical Jordache logo lol

 

[ACE 1991]

It would be cool to one day look like I actually lift weights 4x/week. My arms just don't grow.

 

[DUFFMCWALIN]

It would be cool to one day look like I actually lift weights 4x/week. My arms just don't grow.

I feel ya. My arms are long so its taking a little bit to get them built up. Don't worry you'll get there! Do you do any pull ups by chance? I feel like those help hit my arms on days where I don't do anything bicep or tricep related.

 

[Deleted member 47027]

It would be cool to one day look like I actually lift weights 4x/week. My arms just don't grow.

how many years you been lifting?

 

[Go_Ly_Dow]

There is no need to go slow when lowering the deadlift, and him resetting between each rep means that every rep can be made similar. When repping fast with the deadlift, the starting position may not be the same every time.

I agree, his DL form looked spot on to me. Also, WTH, that dude benching, it looks like he was doing 1/4 benches.

Awesome if thats the case it should improve my DL too. Going down slow strains my body and quicker reps also wears me out somewhat.

Will follow his form.

 

[FallingEdge]

25% off GNC's site today, good time to grab some quest bars

on it!

Wait, MTP is banned? Anyone know why or for how long?

I will throw on an extra set of shrugs every day until your return MTP, in honor of your mighty traps. I will also pour out a cup of broccoli (onto my plate... Can't waste those calories yo) for our fallen homie.

didn't look but my guess is the gf slept with 82 guys thread

It would be cool to one day look like I actually lift weights 4x/week. My arms just don't grow.

multiple arm days~!

 

[Splash Wave]

25% off GNC's site today, good time to grab some quest bars

Quest Bars aren't eligible for the discount, unfortunately.

 

[Cooter]

All you guys looking for big arms need look no further than BB curls, CGBP, weighted dips, and massive amounts of pull ups!