Bar included...and your avatar scares the shit out of me.
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Fitness |OT7| #Swelfies, Trap Lords, and Quadzilla
- Thread starter FallingEdge
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Bar included...and your avatar scares the shit out of me.
ohhthegore
Member
It's nice to have a workout friend but this feels like a major step down from the university gym I'm used to that has 4 power racks. It doesn't even have 1 power rack, it's literally just the squat rack and a damn smith machine lol
FallingEdge
Member
lol well yeah, it won't be on that level. Also 24 has different tiers of gyms. Do you know what yours is considered?
So i've been pretty consistent with my my goings so far. Start with 30 minutes of elliptical and then the days muscle group. I don't really have a plan as far as specific exercises, i'll usually find 4-5 movements for that day, ie shoulder and trap, bis and tris, legs, chest and back.
Is it better to have the same set of exercises week in week out or just wing it when you get there? I've been getting bigger and feel stronger, just wondering if I could be doing better.
Is it better to have the same set of exercises week in week out or just wing it when you get there? I've been getting bigger and feel stronger, just wondering if I could be doing better.
Brolic Gaoler
formerly Alienshogun
Reading about some of the large chain gyms you guys go to makes me actually appreciate my LA Fitness that's only 3 minutes away. There's 2 squat racks and a power cage (and 2 Smith machines).
Why not try lifting first and then finish with cardio. You'll have more energy for lifting.
Why not try lifting first and then finish with cardio. You'll have more energy for lifting.
So, right off the bat, I'd HIGHLY recommend doing HIIT (after you lift). You can get a better work-out in half the time vs. spending 30 min doing steady state on the elliptical.
Secondly, definitely don't wing it, especially if you're a novice. Do SS, 531, etc. and post your plan. Personally, I do A and B schedules for my accessory lifts, alternating between the two. I've been working out for a few years now and it's about tweaking weak areas for me. To repeat...don't wing it.
Ricky Ricardo
Member
Odd, most people have been amused by it lol
Haha, no, I'm amused. It's just terrifying.
DUFFMCWALIN
Member
Always have a plan when going to the gym and don't be afraid of changing it in the middle of your workout. Autoregulation is such a big part of lifting.
Did this today.
Dear Cooter,
I hate you. I can't move or do anything now, I am sore as fuck. I have to go lie down.
Tater
ohhthegore
Member
hmmm looking online it seems its the low tier Active kind. Guess I'll check out a Ultra Sport one and see what it's like
I feel like I'm getting them worked pretty well, I'm just untrained, and never had a strong upper body to begin with. Posture/form and grip strength seem to be my biggest weak areas so just trying to take it slow and work on that.
Doing a program with my much more experienced friend who is cutting right now and getting me acquainted with all the form understanding for different exercises. Its basically 5 days a week where 3 are PPL and the other 2 are different groups. Yesterday was pretty focused on shoulders and upper back. Today is a back/bicep day which is pretty focused on lower back.
Just need to be persistent and patient.
When you say upper back and lower back on back-to-back days (pun obviously intended), what workouts are you doing on each day?
Bumrush,
So yesterday was shoulders and traps which is upperbackish
Lateral raises,front and back
Overhead Press(behind the head)
Shrugs(this is where I had the hip flex issue)
Military press
Reverse flyers
Not in that order, compound first
Today is
Underhanded pulldown
Wide lat pulldown
Curls with db
Cable curls
One handed db row
Back extension
Romanian deadlift
So mostly lower back and biceps
I guess the last one is kinda legish but its gapped pretty far from the last day we did legs. Probably just stick to the bar on that one and work on the form.
So yesterday was shoulders and traps which is upperbackish
Lateral raises,front and back
Overhead Press(behind the head)
Shrugs(this is where I had the hip flex issue)
Military press
Reverse flyers
Not in that order, compound first
Today is
Underhanded pulldown
Wide lat pulldown
Curls with db
Cable curls
One handed db row
Back extension
Romanian deadlift
So mostly lower back and biceps
I guess the last one is kinda legish but its gapped pretty far from the last day we did legs. Probably just stick to the bar on that one and work on the form.
I don't have time but this needs to be changed to optimize your time and results. Bum can take it but if he doesn't I'll help you tonight.
As Cooter said, you need to adjust this. A). you're doing too much. B). you're working the same muscles on back to back days.
Try this instead (as an example):
Day 1 - Shoulders
OHP with Bar
Shrugs
Upright Rows
Lateral Raise X Front Raise Superset
Day 2 - Back / Biceps
Deadlift
Bent-over Row
Back Fly
Weighted pull-ups
Barbell curl
This is an example only. Your old plan had too much 'back' and would actually hurt you in the long run.
Hmm I am looking at the schedule and we did actually compress those days together because of another obligation. Sorry I'm so screwed up this week been doing too much OT.
Typically there would happen to be a rest day or a non weightlifting day in between, or at most calves which I tend to bow out of.
What is 2nd best to traditional deadlift?
Typically there would happen to be a rest day or a non weightlifting day in between, or at most calves which I tend to bow out of.
What is 2nd best to traditional deadlift?
I think I'm going to switch to a powerlifting PPL split while cutting. I love my current linear progression template but I do not have the energy to squat heavy AND bench on the same day. Ill probably do ramped squats 1x3, then 2x10 at like 60% of my ORM then do accessory stuff. Deadlift on pull day
Honestly, it depends on your weakness. I know mine is hamstrings so I do stiff-legged DL and power cleans in addition to my normal DL
HappyHunting
Neo Member
Think Im one of the lucky ones. 2 squat racks (third inbound), 4 benches, and two smith machines (people using these dont use my squat rack so im good). At the times I go I have max 6 others in the free weights with me. Is this heaven ?
My issue is knee which has chronic runners knee and inflammation behind the patella.
I can do light squats fine but DL messes with it. Its slowly getting better due to quad strengthening but still aggravated by certain things.
Psychotext
Member
Funnily enough, some studies have them at +/- 5%.
Well I guess it makes perfect sense then.
ldcommando
Banned
Did you get on the dnp train?
Dude, hate to break it to you but your body isn't the reason you're not having sex.
You can't go to ASU gym anymore? If not check out EOS fitness on elliot and 50thst.
That's the best gym on this side imo.
Yeah which imo eyeballing can do a better job than that.
Basically if you are too fat to estimate it In the mirror then there's no reason to even check it. Just lose weight.
If you are 20 or under, you can do just as good as bodpod at estimating...if you are honest
If you have serious knee issues, I'd highly recommend staying away from 1RM max DLs. Try lighter weight, higher reps, or do exaggerated wide grip which won't require as much weight.
Hang in there man. You look great, so feel confident about it.
Psychotext
Member
Yup. Too easy to look at some of the top 5% and feel like shit, but in reality there's nothing to be ashamed of there.
Lol I felt like making this joke but I just couldn't bring myself to do it.
I sort of understand how sex can be a big thing for some people but I just don't get why it's a big deal.
I'm still a virgin and I could care less.
Coriolanus
Banned
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Just came back from vacation, which was rough on my cut progress.
But I'm getting there! I'd say I'm around 13% bodyfat right now. Abs are slowly coming back (under very good lighting
).
Recent milestone includes closing the CoC Trainer grip 27 times after only being able to shut it 2 or 3 times a month ago.
But I'm getting there! I'd say I'm around 13% bodyfat right now. Abs are slowly coming back (under very good lighting
).
Recent milestone includes closing the CoC Trainer grip 27 times after only being able to shut it 2 or 3 times a month ago.
Absolutely freaking agree.
I have my reasons, no worries.
Can i post a wanted ad here?
Wanted:
Armenian woman for wife, must like working out and low carb, apply through pm. Thanks.
LOL, sorry for going to OT.
CherryWoodFuton
Member
I can tell you from years of hanging around with nurses that not a lot of girls give a motherfuck about your bf% and your 3d delts
Do you do your normal bench paused as well?
I've been meaning to try paused flat BB bench for a while now. I can hardly ever feel it in my chest but I've heard that pausing takes care of that by making it hit your chest more (because it removes the stretch reflex).
This was probably addressed already but ultra sports are only in California I think. And they are super duper fucking nice.
Psychotext
Member
*** CARDIO WARNING ***
Just did three days of cycling and felt amazing on every day of it. Admittedly I wasn't pushing myself as hard as I could, but I think I'm getting the balance between strength and endurance about right for my needs. Could maybe do with a little more core strength though as I did notice my lower back starting to get achy towards the end of the harder technical climbs.
Three more days coming Sunday to Tuesday (bikepacking)... then back on the weights before I lose all my gainz.
Just did three days of cycling and felt amazing on every day of it. Admittedly I wasn't pushing myself as hard as I could, but I think I'm getting the balance between strength and endurance about right for my needs. Could maybe do with a little more core strength though as I did notice my lower back starting to get achy towards the end of the harder technical climbs.
Three more days coming Sunday to Tuesday (bikepacking)... then back on the weights before I lose all my gainz.
I have tried it, but honestly, unless you have a spotter it's dangerous and I never work out with a spotter (at least when I lift in my home gym). DB pause is perfect because you can always bail on the weight pretty easily (and the confidence of knowing that makes you able to lift more), and I find incline the best because that's currently the pec area I want to clean up most.
Dude you look fantastic, great work. Also the perfect time to start a cut.
Kiraly
Member
Eating more than 3,000 calories a day, above two hundred grams of protein a day and still am stuck at 65kg for weeks now.
Started tracking my calories a month and a half ago, lift five days a week and have started in January of this year.
Am a 5 ft 8 male. All the calculators on the internet give a way lower TDEE than what I am currently eating, so I should be gaining some weight.
Anyone know what might be wrong? Is it simply a matter of just eating more? Or is something wrong with my counting of calories? I use MyFitnessPal and a scale to weigh my food.
Started tracking my calories a month and a half ago, lift five days a week and have started in January of this year.
Am a 5 ft 8 male. All the calculators on the internet give a way lower TDEE than what I am currently eating, so I should be gaining some weight.
Anyone know what might be wrong? Is it simply a matter of just eating more? Or is something wrong with my counting of calories? I use MyFitnessPal and a scale to weigh my food.
Do you only lift or do you do cardio? If you're on a bulk don't do any cardio.
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