Sometimes i feel that looking in the mirror after a month or two off or getting winded walking up a dozen flights of stairs is great motivation. You've been an inspiration for me buddy so get back out there when you can...even if it's just to be healthy like me.
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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Sometimes i feel that looking in the mirror after a month or two off or getting winded walking up a dozen flights of stairs is great motivation. You've been an inspiration for me buddy so get back out there when you can...even if it's just to be healthy like me.
Psychotext
Member
Possibly. You'd need to have been pretty lucky with life's stats dice roll though.
Yup I'm finally in the 1k club
Almost 3 years of training on the dot
Sweet!!!! Another success story for Fit-Gaf.
Just going to hazard a guess, but you're probably struggling with your lifts because you're not eating enough. 147 lbs at 6 ft sounds like you'd be wafer thin. I'm 140 and I'm 6in shorter than you. How many calories are you taking in?
Eklipsis
Member
Thanks you too...while they are young its hard to find time but now two of mine are in school so it's a lot easier to get to the gym and days I can't get there (like today) I workout in my basement. Got to find that balance....family first
Fallen_Hero
Member
That was my thought as well. I'm 5' 5" and weigh as much as him.
FallingEdge
Member
New PR for deadlifts. 525 lbs. Tried for 545 lbs afterwards and couldn't get it above the shins. Next time baybee!
Have been going with starting strength since the start of the month. Hit 57kg with my squats today and have to say I found it really tough. Have just been adding 2.5kg every time, hope I don't hit a wall already.
On the other hand my deadlift was 77kg and I felt like I certainly could have lifted more. Will keep going with the steady increases though.
What sort of stretches do you guys do before lifting?
On the other hand my deadlift was 77kg and I felt like I certainly could have lifted more. Will keep going with the steady increases though.
What sort of stretches do you guys do before lifting?
Anyone who has that avatar is A-OK with me! This place is legit and the people you mentioned motivate me also. Keep at it and don't write PRs off just yet. The first 1.5 years is tough but eventually things fall into place. This comes from a father of three
ranging from 4 to 12. Hang in there.
_____
How'd I miss this? Fucking grown ass man you are!
I was 140lbs a month ago, so calories aren't an issue.
This was friday, last time I lifted:
Barrylocke
Member
Ive been keeping at it, though i still struggle to get into the gym at 3 times a week instead of 2. Ive been starting to put together clips of my lifts for a form check. Ill probably share them here once i have all the ones i want.
entremet
Member
Nope.
Even if so, the BF% is not something sustainable for more than a week or so.
Arrowgigantic
Member
It will be OK, don't push yourself so much that you miss having good form. First thing, it can cause injury, second thing you won't train the muscles that need to get stronger. It is OK to miss a rep a time or two if your form is good. Don't get into a mindset that because the program involves adding weight each session that you'll be falling behind if you have trouble. Do good reps, make sure you have enough protein. The gains will happen.
ohhthegore
Member
what a shitty way to go. I feel bad that as soon as I head he died I assumed it was substance related
BEAST
Smart thing to do
Jesus Christ
ComputerBlue
Member
Question for those who do HiiT.
I've been reading up on it and watching videos for the past hour, and many suggest going hard for 15 seconds, then resting for a minute. Others suggest going hard for 30 seconds and resting for 30, then others say going hard for 30 seconds, resting for 10.
Is there a different benefit to each? Any info would be appreciated, thanks.
I've been reading up on it and watching videos for the past hour, and many suggest going hard for 15 seconds, then resting for a minute. Others suggest going hard for 30 seconds and resting for 30, then others say going hard for 30 seconds, resting for 10.
Is there a different benefit to each? Any info would be appreciated, thanks.
Aawwwwww yiss!
I can't speak for the health differences but I personally do 30 / 30. 15 / 60 and 30 / 10 both seem too far in either direction. My 15 minute 30 / 30 really gets the juices flowing; it's highly recommended and probably the biggest reason I got in as good of shape as i did.
ThLunarian
Member
Good grief. I just got into HIIT myself and am doing 30/30, and I feel like I'm going to die after the 8 minutes that I'm starting at. Thinking about 15 just makes me want to throw up, lol.
Guess I'll go up to 9 minutes next week.
Psychotext
Member
I do 12 mins of 20 secs all out, 10 secs rest (with appropriate warmup / cooldown), which was the setup used for Tabata's experiments. The only workout I've ever done that actually fills me full of dread. It's a whole other world of agony if you're really giving everything you've got.
I started off doing 30/30, then 20/20, which felt bad enough at the time, but with only 10 secs you never really get any sort of meaningful chance to recover which leaves you all but hanging off the bike at the end. Of course, it helps to be doing it on a bike that can measure your power ouput, because sometimes what you perceive as giving your all is actually somewhat less than what you've got to give (I hate it when that happens).
Edit - Oh, and don't lift after doing this. You wont be able to come anywhere close to what you're capable of.
It's strictly an after lifting exercise.
I started off doing 30/30, then 20/20, which felt bad enough at the time, but with only 10 secs you never really get any sort of meaningful chance to recover which leaves you all but hanging off the bike at the end. Of course, it helps to be doing it on a bike that can measure your power ouput, because sometimes what you perceive as giving your all is actually somewhat less than what you've got to give (I hate it when that happens).
Edit - Oh, and don't lift after doing this. You wont be able to come anywhere close to what you're capable of.
It's strictly an after lifting exercise.I didn't start there. I started by doing 1,000 miles of steady state cardio in one year a few years ago, coupled with a lot of high intensity lifting (super-sets, drop-sets etc.). After that, I started mixing in HIIT but I was already in great cardiovascular shape.
You mention protein. I haven't been taking any supplements and to be honest I didn't really want to, but are they important? Should I get some whey or something like that?
MrToughPants
Brian Burke punched my mom
Lmao fuck did I laugh.
ComputerBlue
Member
I guess i'll give 30/30 a try.
Don't know if i'll be able to last out a whole 15 minutes without seriously compromising the intensity near the end, but i'll give it a go.
Thanks!
Eklipsis
Member
X2 that's funny stuff
Absolutely. There's nothing wrong with having 100% whey after a workout, as a starter. It will aid in recovery and help muscles grow. It's practically essential unless you're drinking a gallon of milk and / or eating a dozen eggs a day.
Optimum Nutrition (ON) and EAS have relatively cheap whey proteins at amazon, bodybuilding.com, nutraplanet.com, etc.
Start with 8-10 min. Try adding some supersets and drop-sets to your non-compound lifts, as well. In some ways, that's even better cardio than HIIT.
I was 140lbs a month ago, so calories aren't an issue.
This was friday, last time I lifted:
You might actually need more than that. Everyone is different.
It could also be a form issue. You shouldn't be stalling this early. I'd say post your lifts here and we'll take a look.
Sounds good.
We will be waiting for them.Well done!
I am always so amazed what kind of numbers you lads are talking about. You are starting to be quite a big boy.
Hahah, oh my gods.
Mostly dynamic stretches. Here's a spreadsheet of what I do. The Evernote link in the OP has a mobility/stretching section if you want to take a look at that; stretches from my spreadsheet are chosen from a lot of those YouTube video links.
EDIT: Feel free to PM me questions about stretching and mobility. It's not really talked about in this thread; the short section in the OP kinda reflects that haha /joke.
Psychotext
Member
You're capable of going flat out for 30 secs x 8 with only 10 seconds rest betweem each... and then repeating it twice more after a break of only a minute? Holy shit. I would literally be dead. Doing 20/10 I've had my heart rate hit, and stay at 189, which is supposedly about 3bpm above my calculated max.
I was doing 15 minutes of 30 seconds @ 10.0 MPH (sprint) followed by 30 seconds @ 6.0 MPH (normal jog) at the end of each workout.
I think something is physically wrong with me but can't tell. I was getting stagnant on lifts while cutting and decided to bulk. Five plus pounds gained later and I've had to try at 10% reset on squats and just failed on my second set progressing five pounds from the reset amount (frustrating). It's to the point where I think that I'm ill. Nothing to do but see a doctor I suppose. My only ray of hope is that I popped some scar tissue in my calf tonight, I felt pain there for the first time since squatting again post-injury.
After I overcame my bench plateau by replacing incline bench with dual press machine, I now want to tackle my curl plateau. Been doing 22kg ~50lbs for what it seems like forever. Problem is, the next available dumb bells are 24kg...
I don't really see many variances to hit the biceps, so I dunno what I could change.
SZ preacher curls hurt my wrists and using the SZ bar in general is very uncomfortable, so I stick to dumb bell curls and the preacher curl machine.
What's a good, new exercise to shock them a bit?
I don't really see many variances to hit the biceps, so I dunno what I could change.
SZ preacher curls hurt my wrists and using the SZ bar in general is very uncomfortable, so I stick to dumb bell curls and the preacher curl machine.
What's a good, new exercise to shock them a bit?
Hello GAF, quick and maybe silly question. When I do pushups, one of my hands is slightly (maybe an inch) ahead of the other, is anything wrong with that? In other words, when I place both hands on the ground, my right hand is perhaps just a slightly bit higher up than my left, instead of both hands being symmetrical. Same thing with my legs when I do squats. My right leg is slightly higher ahead than my left. If I try to balance/even out my hands or legs, it feels weird.
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Anyone have experience lifting twice a week?
I want to increase my cardio/conditioning/endurance, and I don't think it'll serve me well to lift heavy four times a week like I'm doing now. I'm on 5/3/1, and I know Wendler has a cool two-day program, but are there any others I should consider?
And what are good endurance workouts to intersperse throughout my week? Any proven programs out there that I can combine with strength training?
Will this even work?
I want to increase my cardio/conditioning/endurance, and I don't think it'll serve me well to lift heavy four times a week like I'm doing now. I'm on 5/3/1, and I know Wendler has a cool two-day program, but are there any others I should consider?
And what are good endurance workouts to intersperse throughout my week? Any proven programs out there that I can combine with strength training?
Will this even work?
Psychotext
Member
Mixed programs are very few and far between. You might want to have a look here: http://www.completehumanperformance...ce-training-for-strength-athletes-part-1.html
I'm sort of rolling my own at the moment, with reasonable success on the strength side of things, but not as much success on the endurance side (I'm improving, but only a little).
I'm sort of rolling my own at the moment, with reasonable success on the strength side of things, but not as much success on the endurance side (I'm improving, but only a little).
You can do the 5/3/1 as a 2-day as you already know. Personally i find it difficult to mix the 2, i just stick to lifting. All the HIIT talk past few days is getting me itchy but i know i'd suffer greatly on my lifts doing it.
ComputerBlue
Member
I did a few minutes tonight just test it out and there's no way I could last 15 minutes, probably not even 10. So I'll just start with what I can do and slowly work my way up.
Thanks for the tips.
I am always so amazed what kind of numbers you lads are talking about. You are starting to be quite a big boy.
Yeah, he's going to be scary as hell when he grows up.
You're welcome. As a first time father with an awesome 9-month old son, I'm in a similar situation. I just plan to me as fit as I can so that I can be around my family as long as I can.
I also want to set a good example for my child.
That being said, I plan to record his ATG squats whenever he hits a new PR.
ipitydatfu
Member
what do you guys do for a back workout? i want to focus on it while my wrist heals (i cant do pressing movements at the moment)
Upper back: Wide-grip pull downs to chest, Wide-grip pull downs to neck, 'Free-weight' pull back machine
Lower back: Weighted hyper extensions
Traps: Upright rows @ cable machine
+secondary involvement in some other exercises (e.g. rear delts)
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