Support NeoGAF

[despire]

Tried some front squats today for a first time. Well not exactly first time, I've tried them once before maybe 2 years ago but anyway.. Felt like a first time.

Anyway my problem with back squats has always been tight hamstrings/calves which cause me to end up with a slight butwink. No such problem with front squats though! I can get pretty deep without any rounding of back. Only problem with these is the awkward bar placement, even while using straps. Currently my limiting factor is my ability to keep the bar on my delts, not the strength in my legs.

Anyway I think I'll keep on doing these for the forseeable future.

 

[RoeBear]

What is you protein at now? Im asking because ive seen alot of people overdo it and take away precious calories that can be put into glorious carbs og magnificent fats instead.

Carbs 273, protein 234, fats 63. I was able to have 6 full meals today. Just sucks that I chose ground beef over almond butter for my fats.

 

[alternade]

So whenever i'm supposed to be working my chest and back, it feels like my shoulders, biceps and triceps are getting and doing most of the work. When I leave the gym my chest doesn't feel "pumped" at all. Am I just hella weak and other muscle are compensating or am I doing something wrong?

 

[Hypereides]

Oreo flavour? Advocated as bad?? I'm calling a bluff.

Just a second opinion: tried it recently. It was good. Also had chocolate chip which was disappointing.

Eager to try cinnamon flavour some time soon after reading how FitGAF is infatuated it. ;-P

 

[Bowser]

Oreo flavour? Advocated as bad?? I'm calling a bluff.

Just a second opinion: tried it recently. It was good. Also had chocolate chip which was disappointing.

Eager to try cinnamon flavour some time soon after reading how FitGAF is infatuated it. ;-P

Hm? I was recommending the Cookies and Cream and Chocolate Chip Cookie Dough as examples of bars that DON'T taste like crap. I love those two flavors.

 

[entremet]

So what are your favorite accessories?

I'm trying to mix it up and getting bored with my normal movements.

Bis-Preacher Curls
Tris-Rope Pulldowns
Chest-Cable Crossovers
Legs-Leg Curls
Shoulders-Shoulder Raises

 

[Szu]

So what are your favorite accessories?

I'm trying to mix it up and getting bored with my normal movements.

Bis-Preacher Curls
Tris-Rope Pulldowns
Chest-Cable Crossovers
Legs-Leg Curls
Shoulders-Shoulder Raises

Bis-Hammer Curls
Tris-Dual Kickbacks
Chest-Dips
Legs-Calves Raises
Shoulders-Rear barbell shrugs

 

[Psychotext]

Shoulders-Rear barbell shrugs

I just looked those up... they look like they'd finish off my ruined shoulders. Pass! lol

 

[BlueTsunami]

I did this many times, when I was a little less dexterous around the kitchen.

I still do this with vegetables sometimes, which I find more tolerable and tasty than chicken.

With vegetables I just use the stovetop steamer tray they sell at supermarkets. Steam my vegetables in 10 minutes, no seasoning. Particularly like broccoli and asparagus.

 

[Szu]

Fun story and topic time.

It was leg day for me last night, I had a decent session. I was only slightly sore.

I took my time walking down some stairs. My cousin, who is living with us, inquires about my careful hesitation. I told her that I worked out my legs. I told her that I did some squats at about 125 kilos (275 lbs) for 3x5. I did the kilo conversion for her cause she's from China.

Then, she said I was crazy and something in the regard of your bones will break.

Then, she pointed out that I could put her on my back and do squats without any issue. Then, I thought about it. Technically, I can put her, my wife, and my baby son on my back and knock of a few reps.

Then, I remembered this gif.

I think I'm pretty sure I can put off this move on my cousin. She only weighs about 110 lbs. I can definitely throw in a overhead squat into the motion too.

So, if you guys and gals could use your family members. What kind of routines can you do with them?

I can overhead press my wife.

I know I can still use my son for single arm curls and front shoulder raises, but that's probably going to change in about a month. Technically, I will also be able to use him as a cardio machine since I'll be the one chasing after him once he learns how to walk/run/fall.

 

[andycapps]

World record power lifter who loves super high volume style training.

Yeah I see that. Saw a lot about being a power builder and making fun of most power lifters for just looking overweight.

So what are your favorite accessories?

I'm trying to mix it up and getting bored with my normal movements.

Bis-Preacher Curls
Tris-Rope Pulldowns
Chest-Cable Crossovers
Legs-Leg Curls
Shoulders-Shoulder Raises

Probably Good Mornings and incline bench. I consider the latter accessory since Flat Bench is my main on that day.

 

[Chocobro]

Szu, do this with them:
https://m.facebook.com/story.php?story_fbid=656256397745145&id=650400808330704&_rdr
That's assuming you have a barbell lying around at home lol. Maybe even squat with both of them on. Dangerous part: your son can compensate for the uneven side.

 

[Psychotext]

I can overhead press my wife.

My missus is 6 foot tall and weighs more than I do. I've done squats with her on my back though. I reckon I could bench press my sister (she's tiny) and I've overhead pressed my niece.

 

[Szu]

Szu, do this with them:
https://m.facebook.com/story.php?story_fbid=656256397745145&id=650400808330704&_rdr
That's assuming you have a barbell lying around at home lol. Maybe even squat with both of them on. Dangerous part: your son can compensate for the uneven side.

I can try to get my wife to lose some weight or fatten up my cousin. At this point, I could put my son into his baby harness and have my cousin wear it. Then, buy about three 16 piece Popeye's family pack and have her hold it. That should even out the bar.

 

[Matugi]

Learned the hard way that if I want to both cut and workout in the morning, I need to get a significant portion of my calories at breakfast. Nearly failed halfway through my third rep of a measly 275 on squats due to mere exhaustion today.

Edit: and on bench. Man, this workout was a shit show. Guess I'm not working out in the morning anymore lol

 

[entremet]

Bis-Hammer Curls
Tris-Dual Kickbacks
Chest-Dips
Legs-Calves Raises
Shoulders-Rear barbell shrugs

Rear barbell shrugs? Sounds cool. I'm always hitting my dick with regular shrugs lol. Might switch.

 

[Psychotext]

Learned the hard way that if I want to both cut and workout in the morning, I need to get a significant portion of my calories at breakfast. Nearly failed halfway through my third rep of a measly 275 on squats due to mere exhaustion today.

Edit: and on bench. Man, this workout was a shit show. Guess I'm not working out in the morning anymore lol

It's funny, I used to feel exactly the same way. Massively reliant on getting my calorie timing right before a workout... yet, now I'm doing intermittent fasting I've not felt like it was a problem outside of the first couple of weeks.

That said, fuck working out in the morning generally. Food or not, I hate it, so goddamn much.

 

[ILoveBish]

Monday morning, I was 250.5 (13lb gain in 10 days, for sure got knocked out of keto, likely all the quest bars). Thursday morning (today), 242.5lbs. Getting there. I really want to take this cut the whole way, but I think I'll have a few days where I'll eat more in the next few months.

I'll likely get a lot more motivated once I get the dexa scan done.

 

[Matugi]

It's funny, I used to feel exactly the same way. Massively reliant on getting my calorie timing right before a workout... yet, now I'm doing intermittent fasting I've not felt like it was a problem outside of the first couple of weeks.

That said, fuck working out in the morning generally. Food or not, I hate it, so goddamn much.

I think it's because IF functions like having a refeed every day. Plus, depending on when you workout, you are eating not terribly long before your workout, so you've got plenty of calories to work with. On a normal diet you're only getting a fraction of your daily calories (which aren't very many on a cut) at every meal, so unless your body functions more efficiently somehow, those meals are incredibly necessary to have a decent workout, otherwise you're going to become exhausted very easily.

 

[Psychotext]

I think it's because IF functions like having a refeed every day. Plus, depending on when you workout, you are eating not terribly long before your workout, so you've got plenty of calories to work with.

With my IF I don't eat within 18 hours of my workout. Working out is literally the last thing I do before eating.

 

[Matugi]

With my IF I don't eat within 18 hours of my workout. Working out is literally the last thing I do before eating.

That's interesting. If I did IF I'd probably work out in the morning. I don't have the resources to feed in a six hour window I so I think I'm gonna just stick to feeding throughout the day then working out at peak calories at night

 

[J. Bravo]

I also hate morning lifts. I don't work until 2pm but even then I find it hard to have a good lift in the 6 hours that I'm awake before my shift. I always lift afterwards, no matter how tired I am. And always have good lifts.

 

[ILoveBish]

I eat right before I hit the gym doing IF. Seems I'm a weirdo.

 

[Psychotext]

I eat right before I hit the gym doing IF. Seems I'm a weirdo.

Not weird, just different methods. Plus of course, you're doing keto and IF... so all bets are off there.

 

[despire]

I did IF for a long time. Nowadays I lift before work early in the morning so I eat pretty much normally. 20g of whey before workout and afterwards more whey + a banana. Then a normal meal a couple of hours after that and for the rest of the day.

I know that there's a way to IF/LG while working out in the mornings but I don't have any EAA/BCAA on me at the moment to try it out.

 

[Cooter]

I think it's because IF functions like having a refeed every day. Plus, depending on when you workout, you are eating not terribly long before your workout, so you've got plenty of calories to work with. On a normal diet you're only getting a fraction of your daily calories (which aren't very many on a cut) at every meal, so unless your body functions more efficiently somehow, those meals are incredibly necessary to have a decent workout, otherwise you're going to become exhausted very easily.

I eat at 10pm and don't eat again until after I lift at 4:30pm. Your body adapts. I've hit many PRs on a 18 hour fast.

 

[leakey]

Recently added dips to my workout routine. DOMS is hitting the arms hard. Also started squatting and deadlifting sans shoes. Feels good man.

 

[Szu]

Rear barbell shrugs? Sounds cool. I'm always hitting my dick with regular shrugs lol. Might switch.

Yes, but now your butt might get in the way sometimes.

Damn booty.

 

[The Chef]

First time in months taking a high calorie protein shake.
Had it at 10:30.
Did legs at noon and I seriously was feeling sick to my stomach like I was gonna puke it up. Ugh. I hope this is just some weird thing I get over and not my inability to process this stuff or something.

 

[bchamba]

I don't do IF but I workout saturday mornings fasted around 830 am. This is always a leg day where I'm squatting 75-85% of my max for 6-10 sets of 2. I've never felt tired during this workout or haven't been able to finish.

 

[ShadowgeistX]

I know that there's a way to IF/LG while working out in the mornings but I don't have any EAA/BCAA on me at the moment to try it out.

You could just use whey if you need pre-workout nutrition but don't have BCAAs. Think that's the LG recommendation.

 

[Cooter]

Pretty amazing stuff the body can do. Less than 4 weeks into this cut with a few refeed days and my top abs are visible again. I have no idea what I weigh but my guess is the high 190s.

I've outlined some numbers I'd like to maintain as I drop into the low 180s. If I can hit these I would be stoked!

Squat: 405x3x3
Deadlift: 475x3x3
Bench: 315x4
OHP: 195x3x3

 

[andycapps]

Pretty amazing stuff the body can do. Less than 4 weeks into this cut with a few refeed days and my top abs are visible again. I have no idea what I weigh but my guess is the high 190s.

I've outlined some numbers I'd like to maintain as I drop into the low 180s. If I can hit these I would be stoked!

Squat: 405x3x3
Deadlift: 475x3x3
Bench: 315x4
OHP: 195x3x3

I'm so jelly of your OHP numbers.

 

[Imm0rt4l]

Nice OHP numbers cooter. Shit.


I'm about to head out to train shoulder right now.

 

[SeanR1221]

Down a notch on my belt. Something I haven't been since around September.

And I PRd squats on Tuesday (365)

I think I'll eat French toast crunch cereal after the gym today.

Pretty amazing stuff the body can do. Less than 4 weeks into this cut with a few refeed days and my top abs are visible again. I have no idea what I weigh but my guess is the high 190s.

I've outlined some numbers I'd like to maintain as I drop into the low 180s. If I can hit these I would be stoked!

Squat: 405x3x3
Deadlift: 475x3x3
Bench: 315x4
OHP: 195x3x3

Good shit man. You got this.

 

[Szu]

Pretty amazing stuff the body can do. Less than 4 weeks into this cut with a few refeed days and my top abs are visible again. I have no idea what I weigh but my guess is the high 190s.

I've outlined some numbers I'd like to maintain as I drop into the low 180s. If I can hit these I would be stoked!

Squat: 405x3x3
Deadlift: 475x3x3
Bench: 315x4
OHP: 195x3x3

With the OHP, you and Brolic can press most of FitGaf.

 

[Cooter]

Thanks guys. I still have to do it at that weight though. Everything is easier when you carry a few extra pounds of fat. Especially OHP.

 

[Psychotext]

Bleh, threw up at end of my workout today. Pushing yourself hard and being ill really don't make a good combination. =/

 

[ILoveBish]

325x3 on squats today, easy. Whenever things feel tough, I just dig deep and there is always plenty of energy there. Really hyped to be this strong and still kicking with 1400 calories.

Bleh, threw up at end of my workout today. Pushing yourself hard and being ill really don't make a good combination. =/

Sounds like you need a break.

 

[Psychotext]

Probably. Just really hard to as I'm trying to work around the various injuries I have without losing all my strength. Really didn't need to be under the weather on top of it.

 

[Hypereides]

Hm? I was recommending the Cookies and Cream and Chocolate Chip Cookie Dough as examples of bars that DON'T taste like crap. I love those two flavors.

I guess I misread the context in connection with the image reply. Also I was quite tired today. My bad.

 

[andycapps]

Thanks guys. I still have to do it at that weight though. Everything is easier when you carry a few extra pounds of fat. Especially OHP.

I was proud of myself when I crossed 100. I think I'm at about 125 now for 3 reps.

 

[BlueTsunami]

Jamaican jerk marinade I just made for some chicken thighs tomorrow. Squeeeeeeeee

Link to recipe: http://www.kayotic.nl/blog/jamaican-jerk-chicken

 

[Oblivion]

Woo! Great news! FINALLY made it into the 200 lb. club for my dead lift! (205 lbs. to be exact)

As I said before, when I first attempted it, I literally couldn't move it off the floor. Today, I was able to not only do all my required reps, but I still had energy and strength to spare. I had a feeling that this time was gonna go better because when I was still warming up with 165 lbs., it felt like a fairly easy lift too (usually by this point, I already start to feel pretty spent).

Also, just to be sure, I am supposed to feeling sore in my lower back, right?

 

[Cooter]

I was proud of myself when I crossed 100. I think I'm at about 125 now for 3 reps.

You should be. We all try to be the best version of ourselves. I'm also willing to bet you haven't been lifting weights for 22 years either.

 

[Psychotext]

Also, just to be sure, I am supposed to feeling sore in my lower back, right?

As long as it's sore, and not painful, that's fine.

If you move and there's any sort of sharp pain, that's not.

Jamaican jerk marinade I just made for some chicken thighs tomorrow. Squeeeeeeeee

Arty photo ahoy! If that was mine you'd have a plate and some cling film.

 

[andycapps]

You should be. We all try to be the best version of ourselves. I'm also willing to bet you haven't been lifting weights for 22 years either.

Its only been about 2 or 3 years for me, wish I'd gotten started a lot sooner but oh well.

 

[Psychotext]

Just don't do what I did; do it for three years, then stop for 12. =/

 

[Cooter]

Best thing about dropping weight? Pull ups!

Back close to normal for weighted pull ups.

30x10
40x10
50x8
75x6
95x5

 

[ILoveBish]

Just don't do what I did; do it for three years, then stop for 12. =/

I think we've all learned to do the exact opposite of you to get results.