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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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Host Samurai
Member
Tonight's meal:
Hopefully this is enough for a full day. I know that I'll be good on protein. I'll probably do eggs and meat again tomorrow.
Dat fiber. RIP toilet
D
Deleted member 47027
Unconfirmed Member
I'd drop the DBs then. You're doing both at 3x5s? Just do one of them for 3x5. Go up in weight every workout until you stall.
TTOOLL
Member
I'm doing 3x12 both and I felt good today. If I do only normal bench press will it be enough for chest?
D
Deleted member 47027
Unconfirmed Member
If you're doing it heavy enough and looking to make strength gains, yes.
TTOOLL
Member
I wanna bulk up and also lose a little BF. I looked at my initial report from December 2nd and I was at 17% BF.
CherryWoodFuton
Member
Depends on how much weight you bench for 10 reps. If you're only doing 135 x10 you won't really get anything unless you have a really high volume like 10 sets of 10 or some shit
Psychotext
Member
Jackben
bitch I'm taking calls.
Haha. If he's lucky they'll be temporary in his life just like how they will be temporary in the gym. If not maybe he'll gain a stalker that will thus be motivated to continue to visit the gym just in the hopes of seeing him, thus indirectly instilling a more permanent role of fitness in a stranger's life. Everybody wins!
TTOOLL
Member
I've been working out for a month now, I was doing normal bench with DBs, today I did it with the bar for the first time, I lifted 24kg total, about 52 pounds, 3 sets of 12. I know it's not a lot but I believe I can gradually increase the weight until 40kg (88 pounds) by the end of February.
On my max effort chest days, I typically start off going for a 3-5 rep max effort on flat barbell bench, followed by 3-4 sets of 6-10 reps on incline dumbbell bench. Those are the only two chest movements I do on my heavy day, that are actually part of the routine I'm following. I add in a max set of dips and a few sets of flyes because I'm vain
. For instance, on Tuesday, I got 215 up 3 times, then used the 50s for 3x10 and 1x9. Next Tuesday, I'll attempt 225 for 3-5 and use the 55s.
But I've been lifting a while, not as long as a lot of posters here, but considerably longer than 1 month. I think for you it will be best to give Starting Strength or another novice program a go for several months and build up some strength before moving on to an intermediate program.
TTOOLL
Member
On my max effort chest days, I typically start off going for a 3-5 rep max effort on flat barbell bench, followed by 3-4 sets of 6-10 reps on incline dumbbell bench. Those are the only two chest movements I do on my heavy day, that are actually part of the routine I'm following. I add in a max set of dips and a few sets of flyes because I'm vain
For instance, on Tuesday, I got 215 up 3 times, then used the 50s for 3x10 and 1x9. Next Tuesday, I'll attempt 225 for 3-5 and use the 55s.
But I've been lifting a while, not as long as a lot of posters here, but considerably longer than 1 month. I think for you it will be best to give Starting Strength or another novice program a go for several months and build up some strength before moving on to an intermediate program.
I have no idea what Starting Strengh is lol. Also, my goal is somewhat humble, gain 4 kg. by the end of February. I don't know if I'll be able to work out after this because of my work schedule.
Psychotext
Member
Read the OP.
Spiritreaver
Member
I wish I could do this at my gym sometime, but in the gay world it's either one extreme or another. Either there ain't shit to pick up or the gym is overly cruisy no respectable person would workout there.
Should probably give the OP a read then.
D
Deleted member 47027
Unconfirmed Member
What! Totally read the OP, it'll help you better manage your time and results in the gym. Less wasted time + more efficient work = good things all around.
CherryWoodFuton
Member
Yea do SS for 6months-1 year and eat eat and eat.
Basically its like this: Workout A and B 3 times a week
A
Squat 3 sets of 5
Bench Press 3 sets of 5
Deadlift 1 set of 5
B
Squat 3x5
Military press 3x5
Power Clean 5x3 (I would suggest doing barbell rows instead 3x5)
-All exercises should be done with a barbell although you can use dumbbells/an empty bar
-Alternate between A and B each workout day
-Add more weight after you finish an exercise (meaning completing the sets of five reps). 10 lbs for Squats and deadlifts and 5 lbs for the bench and military. Keep adding until you fail to hit your reps.
You will see dem noob gainz
If you need resources (exercise form etc) hit up Chocobro (he has a great archive through Evernote) or pm anyone of us (including me)
TTOOLL
Member
ihavenoideawhatimdoing.jpg then. It's few exercises only, right? I have never seen something like it before, maybe because where I live (small city in Brazil) but it makes sense since my focus is strength. It's seems like a very short trip to the gym, which would be awesome after I return to work =D
It's very common here to have a person at the gym do your program for you and you just follow it for months.....
It's very common here to have a person at the gym do your program for you and you just follow it for months.....
IIFYM...
D
Deleted member 47027
Unconfirmed Member
It is, but it builds the most important lifts and WILL get tough very quick, so be prepared - but it fucking WORKS, so even if you feel like you can do more (and you probably could) - don't. Stick to the program. Make sure you're doing it right, get us form checks as well, and you will see results, provided you're eating well and sleeping good.
Spiritreaver
Member
The water tank things. Some gyms offer them, some hospitals/clinics do too. I've never done one nor do I know how much they cost.
Or that feeling when you accidentally did too many reps. Yesterday I did 5 power cleans at my target weight in the first set and blasted through the others.
Felt awesome, not a PR though. Looking back on it, lifting weights at an extreme caloric deficit sucked.
TTOOLL
Member
Nice! I'll start next week for sure. Hey, power cleans look fucking advanced uhn? Don't know if I can do it properly. I'll try the barbell rows.
These forms, are they excel worksheets?
D
Deleted member 47027
Unconfirmed Member
No, video of you doing the movement, so we can tell you how to improve it so your actual form on the lift itself looks right. It's humbling because yours WILL suck, but it's the way to doing it right, which is INCREDIBLY IMPORTANT.
Thanks man. Checking my ego at the door and resetting all my lifts was hard at first but it really paid off. All my old 1rms have been topped.
CherryWoodFuton
Member
They're actually videos of each movement. I would advise you to watch them first before attempting to do them and record yourself with an empty bar like Vince said so that we can correct your form if needed. Trust me, form will save you from injuring yourself
Psychotext
Member
lol
Hypereides
Member
The power clean is a combined movement which consists of motions that closely resemble part front squat and part clean. It's a difficult exercise to master. If you want to, I'd suggest practicing each motion separately in their own respective exercises (Front squat and clean) to get a feeling of how those two can get chained together.
Zoe
Member
The navy formula pretty much matches what my Tanita scale says.
Water submersion is the most accurate though.
Arrowgigantic
Member
God Dayumm
Banned
I thought the DEXA Scan was more accurate and can even give details on each body part. I've been tempted to ask my doctor for one to check my body f.. *cough* osteoporosis.
Psychotext
Member
In a fairly exhaustive article roundup, this boffin came up with skinfold and hydrostatic as the best options (not including doing a bunch of them and some clever math): http://weightology.net/weightologyweekly/?page_id=283
You can find the detail parts here: http://weightology.net/weightologyweekly/?s=Pitfalls+of+Body+Fat+Measurement&searchsubmit=
...and the DEXA analysis here: http://weightology.net/weightologyweekly/?page_id=260
Arrowgigantic
Member
Hydrostatic is good enough (1% margin of error), and it is 1/3 the price.
Lovely Salsa
Banned
I'm going to start counting calories next week.
One thing I have a hard time with is getting enough carbs. Right now I get it from pasta and potatoes...but it isn't enough
whats an easy way to get carbs? Am I supposed to eat much bread? Like only bread?
One thing I have a hard time with is getting enough carbs. Right now I get it from pasta and potatoes...but it isn't enough
whats an easy way to get carbs? Am I supposed to eat much bread? Like only bread?
Psychotext
Member
I must admit, that's not a process I'd want to go through. Being weighed underwater = no.
DUFFMCWALIN
Member
Its nice to be back. I've always wanted to do the water tank thing to see my BF % but at the same time I really do not want to see how high it is .
.You do realize that you're not submerged underwater. You just kinda float there. They all float down there.
I'm not helping, am I?
The accuracy probably won't make any difference to you ultimately. I've had three "accurate" body fat tests performed over the past year - 1 BodPod at a university kinesiology lab, and two DEXA scans by a local company (2nd one a complimentary "thank you" sent to prior customers).
All three gave me the same result, telling me I was 16-17%, body fat. That's quite lean for a woman, and I don't actually believe it's my real number. I haven't really been able to use the numbers for anything. The bone mass information provided by DEXA was interesting though, and probably the main reason I might get future scans.
In the end, I think the mirror and the way you feel are better guides than what these various tests spit out. If you just want a measurement you can track over time, the online calculators are good enough.
Spiritreaver
Member
Precision is all you need. Knowing the exact number isn't important if you are still able to see the changes in your bodyfat over time. You can do that with pretty much anything. I agree with just eyeballing your measurement for the number and using some cheap tool or calculator to track your progress.
Unless you have some reason you need to know the exact number.
Unless you have some reason you need to know the exact number.
Psychotext
Member
ipitydatfu
Member
dont forget warmup reps, thats where you get to practice form, and get some extra volume in
ohhthegore
Member
Its nice to be back. I've always wanted to do the water tank thing to see my BF % but at the same time I really do not want to see how high it is
shit, same here
Arrowgigantic
Member
You don't have to be completely submerged. But you will just have your nose above water.
Zoe
Member
This is the kind that's easily found around here, except I believe you can lie face up. There's a guy who has this set up in a truck, and he hits all the crossfit gyms.
https://www.youtube.com/watch?v=ZUgwaXnxaPQ
You think you should be more? You're quite lean from what I remember.
https://www.youtube.com/watch?v=ZUgwaXnxaPQ
You think you should be more? You're quite lean from what I remember.
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