If you are feeling DOMS from a leg workout after a long layoff, it means your leg workout happened anywhere between 1 and 6 days ago.
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Fitness |OT8| Dad Bods, Bulge Swelfies, and Wait...Do you even lift bro?
- Thread starter Chocobro
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If you are feeling DOMS from a leg workout after a long layoff, it means your leg workout happened anywhere between 1 and 6 days ago.
Haha that's Brolic the Destroyer, a regular here. We link to or refer to his stuff because his form is always perfect.
Whichever will get your form spot on, to be honest...which I'm assuming is dropping the weight. What exercise, what rep scheme, how much weight and what's your goal?
Jacksinthe
Banned
Started with behind the neck OHP today for shoulders. I usually throw them in every 4th week but I will probably switch these to my main OHP for the next 6 to 8 weeks. Really felt good doing these today but they absolutely wrecked my sets on lateral raises right after. I probably could have taken more time to recoup between exercises but I felt strong and really kept good focus on the negative lateral. Still knocked out every rep but I took it a tad slower and focused on my breathing with each rep, no cheaters. Burn is full on right now. Feels good.
All clear for another 6 months feels so good. 2/5 year survival coming up on my birthday in May. If I can make it past 5 the chances of it coming back are next to nothing!
That's awesome
Thanks, dudes!
All clear for another 6 months feels so good. 2/5 year survival coming up on my birthday in May. If I can make it past 5 the chances of it coming back are next to nothing!
awesome news!
from what I see they are often paired together.
back-bicep
chest-tricep
that's what I see the most.
Nice dude!
BruceLeeRoy
Banned
awesome news!
from what I see they are often paired together.
back-bicep
chest-tricep
that's what I see the most.
Yeah thats the most common I see as well. You can't superset them which is a downside plus they do cannibalize your next set of lifts but its great for shocking.
I can't believe I missed this! Congrats bro. Awesome news
Jacksinthe
Banned
awesome news!
Goddamn the outpouring from FitGAF is insane! You all make me feel really good and that's huge because I've been on edge the past several weeks after ultrasounds. Feels good to get an all clear and everyone here has been great at taking the positivism to a whole new level!
Arms tomorrow - going to crush them
DDCongrats man.
Brolic Gaoler
formerly Alienshogun
Take one from the front and from an angle. The side is hard to judge.
Fantastic news bud.
That's actually me, and you're close, I, 5'8"
This right here is the real great news of the thread. Awesome!
Fantastic advice.
Nothing stops this train.
BronzeWolf
Banned
Back to the gym after 1 year hiatus.
Doing SS.
I am also REALLY looking into getting my @home gym. I've been lifting for 8 years now
Doing SS.
I am also REALLY looking into getting my @home gym. I've been lifting for 8 years now
mdsfx
Member
Here's a practice set at 135. Still struggling to sit back more. Ignore rep#1.
Brolic Gaoler
formerly Alienshogun
1 it's a pulling the slack out issue I would guess.
2 have you tried barefoot?
It's fast food, it probably is.
10 inches sounds right actually.
Honestly Quickchek is better because you can get hot wraps instead.
Wawa's salads are pretty good.
Yeah.
There goes the rest of my daily calories, crazy how I'm way over fat intake in about 30 seconds worth of eating.
Impressive lifts. I played football with some short dudes and I don't know what it is about being short but those guys could outfit all of us. Maybe just have less distance to go I guess. Still doesn't take away from anything your doing there great job man.
Honestly the sizzlis might be better simply because its a smaller portion.
Mike, listen to Brolic with the barefoot comment. It made the world of difference for me.
mdsfx
Member
I just feel like a skinny, tall, gangly motherf***er when I see myself doing these.
Haha how tall are you? You look like you're 7' tall in these videos.
Jacksinthe
Banned
OK, FitGAF.
ARMS DAY - Bis, Tris
Give me a routine for today and I will follow it. Absolute must starter for me is weighted dips so automatically assume those will be done first. Make me regret asking you all for an arm routine! I want them to feel like jello! GO GO GO!
You guys are fucking amazing! <3 <3 <3
ARMS DAY - Bis, Tris
Give me a routine for today and I will follow it. Absolute must starter for me is weighted dips so automatically assume those will be done first. Make me regret asking you all for an arm routine! I want them to feel like jello! GO GO GO!
You guys are fucking amazing! <3 <3 <3
mdsfx
Member
Hammer Curls
Jacksinthe
Banned
Added.
mdsfx
Member
Yasssss. I also enjoy wide grip barbell curls.
CGBP, weighted dips superset with weighted chinups, BB curl drop set (each set start with a weight you can do 8 reps. Shed weight and do another 8 reps. Shed weight and do to failure. That's one set) and triceps pull down.
Lol, I thought so. Why the fuck you look so tall????
Jacksinthe
Banned
About halfway done.
Fuck you with your weighted pullup supersets! I'm dying! I have to do those in the garage so i have to run upstairs every set XD
Judge:
https://pbs.twimg.com/media/CZ6QpWnWcAEyoRl.jpg:large
Don't judge the hair tho.
mdsfx
Member
Fucking hell. Just got a glowing review from my boss and that I kicked ass this year with our design team. Nice raise and a nice bonus.
I'm gonna ride this wave today and save some calories for that bottle of tequila on my shelf that's calling my name.
For relevancy: Down to 11%BF and still progressing with 531. One more week before my first deload. Squats are going to be the killer.
I'm gonna ride this wave today and save some calories for that bottle of tequila on my shelf that's calling my name.
For relevancy: Down to 11%BF and still progressing with 531. One more week before my first deload. Squats are going to be the killer.
BruceLeeRoy
Banned
Bro thats awesome, ride that high all the way to professional thrust squats.
You work at an agency?
Jacksinthe
Banned
Grats on the raise and bonus, brother! 11% also sounds amazing. Always liked your work when you post pics - on point.
Mike is on top of the world. Grats man!
Amazing!!! Congrats dude!
NubCakes09
Member
What are your thoughts on 5/3/1 in general?
5/3/1 BB is NOT a waste of time. Its the best program I've ever run, hands down.
Spiritreaver
Member
I'm just catching up with this thread, but I had to give you kudos. This is incredible news. Happy for ya!
mdsfx
Member
Thanks! I'm a senior designer at an architectural lighting company. LED light fixtures specifically.
Thanks guys!
Jacksinthe
Banned
Thanks bro! I appreciate it
Brolic Gaoler
formerly Alienshogun
I use beyond 5/3/1, but you have to know why you're doing what you're doing. I've done quite a few good programs, but beyond 5/3/1 with some personal changes is a damn good program.
Regular 5/3/1 is okay, but it lacking, beyond makes up for what it lacks.
I would guess you haven't been training long yet. The only thing 5/3/1 BBB is good for is learning the movement patterns of the big 4 lifts.
I did 5/3/1 BBB for a significant amount of time, the regulars here can attest to that. As I said before. It's a fucking waste of time.
Arrowgigantic
Member
Looking at my logs for 5/3/1.
I started the last week of February last year, so I'm at 11 months on 5/3/1 currently. I had been doing Starting Strength for about 10 months before that. I had been stalling for about a month, and my legs felt like they were turning into rocks.
My first 1s week on 5/3/1 (2/23/2015-2/27/2015):
OHP: 100x4
Squat: 270x3
Bench: 140x3
DL: 300x4
My current 1 rep records, 46 weeks later:
OHP: 165, +65 lbs
Squat: 365, +95 lbs
Bench: 260, +120 lbs
DL: 405, +105 lbs
(For bench, I had a shoulder impingement injury and had just gotten better, so I had been catching back up here, I had been at 205 pre-injury)
My impression of 5/3/1 is that it's slow progress. Are those good gains for 11 months of training? I don't know. Is there something faster? I don't know.
But considering I spent a month deloading trying to break a plateau on Starting Strength when you're supposed to be gaining every time you lift, I probably could have stalled forever on Starting Strength. Instead, I immediately busted through that plateau and steadily gained. 5/3/1 worked when something else didn't.
I'm 43 years old, and I have an hour of gym time. I had never done any strength training in my life until two years ago. I don't know if, at my age and in an hour a day, there's something I could have done to gain faster than 5/3/1. I just know that 11 months later, I'm significantly stronger and am satisfied that I can keep getting stronger month to month.
I started the last week of February last year, so I'm at 11 months on 5/3/1 currently. I had been doing Starting Strength for about 10 months before that. I had been stalling for about a month, and my legs felt like they were turning into rocks.
My first 1s week on 5/3/1 (2/23/2015-2/27/2015):
OHP: 100x4
Squat: 270x3
Bench: 140x3
DL: 300x4
My current 1 rep records, 46 weeks later:
OHP: 165, +65 lbs
Squat: 365, +95 lbs
Bench: 260, +120 lbs
DL: 405, +105 lbs
(For bench, I had a shoulder impingement injury and had just gotten better, so I had been catching back up here, I had been at 205 pre-injury)
My impression of 5/3/1 is that it's slow progress. Are those good gains for 11 months of training? I don't know. Is there something faster? I don't know.
But considering I spent a month deloading trying to break a plateau on Starting Strength when you're supposed to be gaining every time you lift, I probably could have stalled forever on Starting Strength. Instead, I immediately busted through that plateau and steadily gained. 5/3/1 worked when something else didn't.
I'm 43 years old, and I have an hour of gym time. I had never done any strength training in my life until two years ago. I don't know if, at my age and in an hour a day, there's something I could have done to gain faster than 5/3/1. I just know that 11 months later, I'm significantly stronger and am satisfied that I can keep getting stronger month to month.
Arms lookin huge dude. Nice work!!
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