Dead on as usual. This is an easy fix. Thanks Brolic.
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
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Psychotext
Member
Bleh, squats today were UUUUUGGGGLLLYY. Lifting more weight than I've ever done before, but although I technically got the reps, I'm not adding more weight on the next session as my form on a couple of the reps was awful.
Had to go back and watch with what he was saying in mind. Brolic needs to coach.
Also, how did you find such an amazingly open gym!?
I have to fight for elbow space just to stretch and use the foam roller.
This place is huge. Used to be an old battery manufacturer and office. There are 2 full basketball courts, a ramp, astroturf area for sleds, free weight area, machine area, hammer strength area, 2 racquetball courts and tons of cardio machines plus the room you see in the video. It's bonkers.Had to go back and watch with what he was saying in mind. Brolic needs to coach.
Also, how did you find such an amazingly open gym!?
I have to fight for elbow space just to stretch and use the foam roller.
EDIT: Actually...
http://southrac.com/
Brolic Gaoler
formerly Alienshogun
Some OHP work. 250x3 and some modified Bradford press (like these for shoulder health).
https://youtu.be/h_iRh7GUHHY
No problem.
https://youtu.be/h_iRh7GUHHY
No problem.
Besides the lack of pulling the slack out did everything else look good? Even the smallest criticism I want.
Great OHP btw. I mean great even by your standards.
If someone built a prison for you and me, I think you'd be able to just juggernaut through the wall.
Sounds dope. The only place around my way with a decent amount of weights and basketball courts charge like 130 a month. I feel like I'd have to lift at a university gym to get all the amenities your gym has. Plus your place probably lets you use chalk too.
Brolic Gaoler
formerly Alienshogun
Thanks, and it's hard to say. It will be easier to critique when your setup is fixed though.
Lol.
Fair enough. I'll get something posted in the next couple weeks. Thanks again. I feel like I should be paying you. lol
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You're right Grape. I can use chalk plus it's $32 per month.
Does everyone here know their fitness birthday? the day or month you decided to make a change and started lifting or running or doing whatever is your area of expertise? (I ask this every year lol, I think Fallingedge and Sean answered last year.)
so foir those who weren't here: October 2012 is what I consider my birthday month because it's the time I got a gym membership, prior to that I had been running and doing minor stuff like push-ups and the likes for like 3 months.
so this marks three years, I feel like I've been doing it for much much longer but it's not much actually,
here Summer 2012 -> Summer 2015.
so foir those who weren't here: October 2012 is what I consider my birthday month because it's the time I got a gym membership, prior to that I had been running and doing minor stuff like push-ups and the likes for like 3 months.
so this marks three years, I feel like I've been doing it for much much longer but it's not much actually,
here Summer 2012 -> Summer 2015.
Look at this piano playing transformation! Awesome Sphinx.
Mine was Summer 1992. And with that I now feel old as shit.
Brolic Gaoler
formerly Alienshogun
Lol, I just like helping and glad you're receptive to it.
Honestly, that ain't shit. I've been training since 2009 and that ain't shit either.
Yes, you're absolutely right, it just feels like it's been a long time. I'm a lifer for this lifestyle so of course what I've done now is a drop in the bucket. Looking forward to many more years.
Omg cooter is a filthy 09er. (Fgc joke)
thanks! you know, I sometimes spin my wheels due to life getting on my way, there's no point denying that, but overall I think I have a "fair" balance so far, I have my minor victories here and there, but not like in the newb-gain year anymore, in which on top of being my first year, I had no job so I had time to sleep and eat
I enjoyed that a lot.I strarted learning piano in 1991... so if I look back into my life and think about all I have learned on the piano side of things and could see or understand what you´ve learned and lived through on the lifting side of things, I am sure I'd get moisty eyes,
all the fights, all the losses and the victories.
these are things that no one can take away from us, and I mean everyone of us in this thread.
while I agree with Brolic that 3 years isn't that much in terms of what can be done with strength and/or bodybuilding, I do think it's enough time to achieve a great transformation, like you have shown. Respect to your disciline on dieting, it takes a pretty damn strong character to achieve that, you've come a long way.
so when I was born you where a 3 year old kid.
those where interesting times, OT4 in 2012 If I remember correctly, I remember things were different at the time in this community, it felt like people were very passionate, both in a good and a bad way, when discussing things back then lol. You in particular were a lot more outspoken and blunt but always honest and never discouraging. This is probably a calculated change of behaviour in your forum activity but I miss that part of you a bit
While I think the community is great as it is today, I miss the guys of back then that have left us, be it for bans or because they just moved on, I wished they were all here.
mdsfx
Member
You're just an inch taller than me and used to weigh what I weigh... Holy shit.
Cooter, I am sorry but I win this
everybody click and laugh, go on
I left it unaltered for posterity, here the OP material, is a goldmind for laughs:
I need a work out routine to tone up my torso said:
see, guys??? you are too fucking hardcore!!
and OMG sphinx and his HIGH IMPACT!! cardio. holy shit, I was flash!
I can't stop laughing, every year I laugh more when I read it
Your OHP is my favorite lift dude. Very nicely done.
I have a bit of an interesting timeline, in that I was "born" twice. I started heavily on barbell type lifts when I was 13, which was in 1996. I kept that up until 2002. I was a beast of a testosterone-creatine-and-jack-in-the-box fueled 18 year old.
Then I went to college, was introduced to music and pot, and died. Keeping more or less the same diet as I had before, I went up to 300lbs over the course of 8 years.
I was born again, at least in cardio, April of 2012. Over the next year, I went from not being able to jog for 1/4 mile, to doing 8 mile runs on the weekend. Dropped down to the high 170s.
It was April of 2015 that I started lifting again. This is not a passing thing for me either. Much like my diet change and regular cardio, this was a lifestyle change. Feels good to look and feel good.
To celebrate this new lifestyle change, thinking I should splurge on one of these. I'm getting sick of the travesty that is my local gym.
Then I went to college, was introduced to music and pot, and died. Keeping more or less the same diet as I had before, I went up to 300lbs over the course of 8 years.
I was born again, at least in cardio, April of 2012. Over the next year, I went from not being able to jog for 1/4 mile, to doing 8 mile runs on the weekend. Dropped down to the high 170s.
It was April of 2015 that I started lifting again. This is not a passing thing for me either. Much like my diet change and regular cardio, this was a lifestyle change. Feels good to look and feel good.
To celebrate this new lifestyle change, thinking I should splurge on one of these. I'm getting sick of the travesty that is my local gym.
Raising intensity and lowering volume this week before I test my 1 rep maxes next week. I'm working up to 93% on each lift for an AMRAP. Monday I deadlifts 445 for 3 and today benched 275 for 4. Hopefully squatting 355 for 4-5 tomorrow and then deloading until I test. I think I should be close to 495 for deads, 400 for squat, and over 300 for bench.
Sphinx, mine was meant to show growth. Yours is just downright hilarious!!!
Haven't got it yet. I'm still waiting. How's yours going?
Haven't got it yet. I'm still waiting. How's yours going?
Really well, but draining so far. I spent 9 years in one industry and this one is completely different so I have to relearn. Running on personality / presentation skills right now to be honest. Good luck again, man.
Psychotext
Member
Probably a few different periods for me...
2000: Stuck with my routine for about 6 months. Unsurprisingly the results were amazing because I was basically a kid at the time with massive amounts of testosterone and energy.
2004: Off and on. Lost a reasonable amount of fat, but didn't really make too many changes to my body.
2006: Hit it much harder, for about 9 months. Got myself down to a really low body fat level, but no strength at all. Still using the old bullshit methods, and my diet was a low fat, cardboard filled nightmare.
2009: About three months this time, just trying to lose some fat again, was in pretty bad shape after working waaaaay too much.
2010: Three more months. Got stronger, but lost very little in the way of fat or weight.
2012: About 9 months of seriously intensive workouts and dieting for my wedding. Got in pretty good shape, though oddly the numbers don't really show it. First time I'd had a hint of my abs since 2000.
2013 - Now: Hard to give dates for certain, but I got back into mountain biking in early 2013 and started hitting the weights again early 2014. Have been tracking what I'm doing properly for about 18 months now and doing a proper barbell program for the last two months. Had a DVT at the end of 2013 which set me back somewhat, but aside from some niggles here and there, I'm fitter, stronger and generally in better shape all around than I've ever been.
Cycling still my focus, but I'm obviously spending a reasonable amount of time on the weights (and greasing the groove) of late in the hope of not actually looking like a cyclist.
At my worst, I was about 27% body fat... which on a frame as small as mine looked more horrific than you can imagine. At my best, that's been sub 10%, though no idea exactly where on that as I don't really trust the callipers too much with loose skin, and scales (like all BIA scales) are a waste of time.
Have gone from a 38" waist to a 28" waist. Lost somewhere in the region of a third of my highest body weight.
2000: Stuck with my routine for about 6 months. Unsurprisingly the results were amazing because I was basically a kid at the time with massive amounts of testosterone and energy.
2004: Off and on. Lost a reasonable amount of fat, but didn't really make too many changes to my body.
2006: Hit it much harder, for about 9 months. Got myself down to a really low body fat level, but no strength at all. Still using the old bullshit methods, and my diet was a low fat, cardboard filled nightmare.
2009: About three months this time, just trying to lose some fat again, was in pretty bad shape after working waaaaay too much.
2010: Three more months. Got stronger, but lost very little in the way of fat or weight.
2012: About 9 months of seriously intensive workouts and dieting for my wedding. Got in pretty good shape, though oddly the numbers don't really show it. First time I'd had a hint of my abs since 2000.
2013 - Now: Hard to give dates for certain, but I got back into mountain biking in early 2013 and started hitting the weights again early 2014. Have been tracking what I'm doing properly for about 18 months now and doing a proper barbell program for the last two months. Had a DVT at the end of 2013 which set me back somewhat, but aside from some niggles here and there, I'm fitter, stronger and generally in better shape all around than I've ever been.
Cycling still my focus, but I'm obviously spending a reasonable amount of time on the weights (and greasing the groove) of late in the hope of not actually looking like a cyclist.
At my worst, I was about 27% body fat... which on a frame as small as mine looked more horrific than you can imagine. At my best, that's been sub 10%, though no idea exactly where on that as I don't really trust the callipers too much with loose skin, and scales (like all BIA scales) are a waste of time.
Have gone from a 38" waist to a 28" waist. Lost somewhere in the region of a third of my highest body weight.
Etrian Oddity
Member
What is Fitness GAF's opinion on kettlebell exercises? Any must-haves to include and/or supplement strength training and HIIT? I hear a lot about the swing being very important to your core.
:edit: Got a rough estimate that put me at 28% body fat and 154 lbs lean muscle mass. Oh boy, I'm glad I went through with this membership.
:edit: Got a rough estimate that put me at 28% body fat and 154 lbs lean muscle mass. Oh boy, I'm glad I went through with this membership.
Charles Foster Kane
Rosebud
Been trying to do HIIT workouts I find in youtube. Brutal stuff. They kill me. But Isort of like them.
Guys, I told you before that I am too self-conscious to go to the gym, but I think I'm reachin a point where my confidence has increased quite a bit, and think I might give gym a chance in the future.
Guys, I told you before that I am too self-conscious to go to the gym, but I think I'm reachin a point where my confidence has increased quite a bit, and think I might give gym a chance in the future.
Thank you. Honestly, wouldn't be anywhere without fitgaf.
mdsfx
Member
Fucking awesome. You're the man Bish.
Charles Foster Kane
Rosebud
Awseome! Congrats!
And hey, that's a great and private way to share pics. I will try it later.
Thanks guys. No way i could have gotten this far without fitgaf.
Charles Foster Kane
Rosebud
Huge transformation indeed.
I hope to join the group one day
And yeah, Bish, it's true. In the little time I've been in this thread, this place has helped keep me motivated too.
Bish, your transformation is amazing. You're looking fan-fucking-tastic, Mrs. mkenyon agrees.
Not only have you done a great job on your body, but your style and entire look is a huge positive change. Keep at it breh.
There aren't any swings that are super important for your core as a beginner through novice. Deadlifts, squats, rows, and accessory ab work will have your core working plenty.
Not only have you done a great job on your body, but your style and entire look is a huge positive change. Keep at it breh.
Kettlebell exercises require incredible control and form to do it right. It is more of a fine tuning tool once you're already strong and looking to supplement with some higher difficulty accessories.What is Fitness GAF's opinion on kettlebell exercises? Any must-haves to include and/or supplement strength training and HIIT? I hear a lot about the swing being very important to your core.
:edit: Got a rough estimate that put me at 28% body fat and 154 lbs lean muscle mass. Oh boy, I'm glad I went through with this membership.
There aren't any swings that are super important for your core as a beginner through novice. Deadlifts, squats, rows, and accessory ab work will have your core working plenty.
Layne Norton has a very good video on the most recent "meat = cancer" debacle:
https://youtu.be/zEF6LZ-Gy_g
Take home message is that meat eaters have 1% increased risk for colon cancer over non-meat eaters. And correlation =//= causation.
https://youtu.be/zEF6LZ-Gy_g
Take home message is that meat eaters have 1% increased risk for colon cancer over non-meat eaters. And correlation =//= causation.
Psychotext
Member
It that just meat in general (can't watch the vid). I had read 18% for processed meat.
So my blog/website name is still undecided. Got some names but I can't make a decision. Everyone has their pros and cons. I've already polled few members via PM's (votes pretty much 50/50) so I need more opinions. Also I don't want to bore all the regulars with my PM's.
Anyway I made a Doodle poll from the few top choices:
http://doodle.com/poll/zdsqa6944g3znevw
I'd appreciate it if you could go and cast a vote. Also you can suggest your own in the comments I guess.
I'd guess Gradient Body is my top choice at the moment as it is the most original. I'm just not sure if it's clear enough for everyone (Gradient = the rate at which your body physically transformes over a time, ie. fat to fit, skinny to muscular etc). Would you go to a site with a name like that (if you were searching about this stuff on google)? Does the name make sense to you? This is what I'm most interested in. At least it's unique and brandable. Not something like "losefatgainmuscle.com"
I have a few good articles done already. I just need to pick the name
Edit:
Eat Lift Repeat is probably "the best one" as it has nice rhytm and it sounds good.
It only has this problem:
http://lmgtfy.com/?q=eat+lift+repeat
Too much clutter and the meme is so prevalent I probably can't use it because of this. Or I can but I'm not sure if I should:/
Anyway I made a Doodle poll from the few top choices:
http://doodle.com/poll/zdsqa6944g3znevw
I'd appreciate it if you could go and cast a vote. Also you can suggest your own in the comments I guess.
I'd guess Gradient Body is my top choice at the moment as it is the most original. I'm just not sure if it's clear enough for everyone (Gradient = the rate at which your body physically transformes over a time, ie. fat to fit, skinny to muscular etc). Would you go to a site with a name like that (if you were searching about this stuff on google)? Does the name make sense to you? This is what I'm most interested in. At least it's unique and brandable. Not something like "losefatgainmuscle.com"
I have a few good articles done already. I just need to pick the name
Edit:
Eat Lift Repeat is probably "the best one" as it has nice rhytm and it sounds good.
It only has this problem:
http://lmgtfy.com/?q=eat+lift+repeat
Too much clutter and the meme is so prevalent I probably can't use it because of this. Or I can but I'm not sure if I should:/
The 18% is the increase from non-meat eaters. 5,5% chance vs. 6,5% chance. 6,5 / 5,5 = 1,18 = 18%. So overall your chance to get cancer increases 1%. Also there is no way to separate the confounding variables (shitty diet in general, no activity etc)
Not like you eat bacon and you suddenly have a 18% bigger chance to get cancer.
Psychotext
Member
Cheers.
Daaaaaaamn Bish. That's an absolutely amazing transformation.
theytookourjobz
Junior Member
Your hips are too low for my taste and your lower back is in pretty bad flexion. Set up with your shins almost vertical and your shoulder blades directly on top of the bar. Think about breaking the bar across your shins to engage your lats and flatten your back. The weight doesn't look that heavy for you so there is zero reason for you to have anything flexion at all in your back.
theytookourjobz
Junior Member
So my blog/website name is still undecided. Got some names but I can't make a decision. Everyone has their pros and cons. I've already polled few members via PM's (votes pretty much 50/50) so I need more opinions. Also I don't want to bore all the regulars with my PM's.
Anyway I made a Doodle poll from the few top choices:
http://doodle.com/poll/zdsqa6944g3znevw
I'd appreciate it if you could go and cast a vote. Also you can suggest your own in the comments I guess.
I have a few good articles done already. I just need to pick the name
Psycho and Bish, both amazing transformations.
Ps i voted for my fave name.
ldcommando
Banned
So my blog/website name is still undecided. Got some names but I can't make a decision. Everyone has their pros and cons. I've already polled few members via PM's (votes pretty much 50/50) so I need more opinions. Also I don't want to bore all the regulars with my PM's.
Anyway I made a Doodle poll from the few top choices:
http://doodle.com/poll/zdsqa6944g3znevw
I'd appreciate it if you could go and cast a vote. Also you can suggest your own in the comments I guess.
I'd guess Gradient Body is my top choice at the moment as it is the most original. I'm just not sure if it's clear enough for everyone (Gradient = the rate at which your body physically transformes over a time, ie. fat to fit, skinny to muscular etc). Would you go to a site with a name like that (if you were searching about this stuff on google)? Does the name make sense to you? At least it's unique and brandable. Not something like "losefatgainmuscle.com"
I have a few good articles done already. I just need to pick the name
Voted
Thanks guys!
Eat Lift Repeat is probably "the best one" as it has nice rhytm and it sounds good.
BUT it has this problem:
http://lmgtfy.com/?q=eat+lift+repeat
Too much clutter and the meme is so prevalent I probably can't use it because of this. Or I can but I'm not sure if I should:/
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