Congrats brother!
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
Congrats brother!
velociraptor
Junior Member
Congrats dude.
melonrabbit
Member
Hit my lowest weight in my adult life today.
Feels amazing.
Feels amazing.
So I'm not sweating much and am wondering if I'm doing something wrong with my exercises regarding intensity. This is the schedule I've been following the past month:
Friday: Leg day, eight exercises.
Saturday: Four back exercises, four triceps exercises.
Monday: Four chest exercises, four biceps exercises.
Tuesday: Four stomach exercises, four shoulder exercises.
Usually I do ten reps, three sets.
Friday: Leg day, eight exercises.
Saturday: Four back exercises, four triceps exercises.
Monday: Four chest exercises, four biceps exercises.
Tuesday: Four stomach exercises, four shoulder exercises.
Usually I do ten reps, three sets.
Randolph Freelander
Member
You really need 4, bro? Which exercises are you doing? And why only once per week per muscle group?
I'm still on the novice end of the scale, so perhaps I'm out of line and you're ahead of me. But I find that when I do the basic compound lifts (as part of the Stronglifts program, in my case), I'm fairly obliterated after a training session. And that's not 4 exercises per muscle group.
I would say consolidate your exercises to compound lifts with the barbell. Do heavier weights, lower reps. Find a program. If your workout isn't challenging you, you're probably not getting much out of it.
Syphon Filter
Member
I want to add more volume to my exercises. Should I add more reps to my sets or add more exercises in general? What would be better?
3 weeks out from the meet. Doubles this week with my opener. Hoping to hit a 530 deadlift on my third attempt.
https://www.instagram.com/p/BJ-w5IRBuxQ/
https://www.instagram.com/p/BJ-w5IRBuxQ/
Nothing got pulled during the actual workout. The soreness or pain has decreased since yesterday. Yesterday, it would hurt to bend over and pick up something. I think its sharp pain, the more I bent my back, the sharper the pain.
FallingEdge
Member
2 x 315
1 x 320
Flat bench. Not on the level of the killers here but man, I'm slowly catching up. Weighing 230 lbs though, I should be doing more. I take it where I can get it haha.
1 x 320
Flat bench. Not on the level of the killers here but man, I'm slowly catching up. Weighing 230 lbs though, I should be doing more. I take it where I can get it haha.
I generally go with sets or exercises. Either will work as long as you're not exceeding your ability to recover. If you add reps, the weight might/probably will have to go down.
Jacksinthe
Banned
Grats duder!
ExplodingKetchup
Member
that is pretty damn amazing. i'm guessing she's already pretty strong, given that she can do 1.5 hours of rock climbing. still, very impressive.
Failed for the first time in Stronglifts
32.5kg OHP. Got about 3.5 sets done and just couldn't lift the bar again. Finding these really difficult.
Perhaps better than the spectacle of finishing 4.5 reps under the bar on your last set, as I just accomplished today. All exercises are difficult when you push yourself to new heights. Keep at it.
FallingEdge
Member
missed this, congrats!
Started that Renaissance Periodization Hypertrophy program. It was on sale for Labor day. Will report back in 15 weeks what I think 
I might run each microcycle with completely different exercises. Like, I might do a dumbbells only microcycle and machine only microcycle (right now Im doing a barbell microcycle)
I might run each microcycle with completely different exercises. Like, I might do a dumbbells only microcycle and machine only microcycle (right now Im doing a barbell microcycle)
Spiritreaver
Member
Oh dear....
Just kidding, congrats friend.
Best wishes. I'd imagine the wedding being over is the best part.Hi FitGaf!
Now that I'm unemployed, I decided to dedicate more time to the gym, and start working out seriously from now on.
My goal is to build muscle, and decrease body fat, I think I have about 18% or 20%. I've decided to follow a strict diet as well, eating more fish, chicken and turkey; and avoiding processed foods.
The muscle building program I'm following is the one called "Lee Labrada's 12-Week Lean Body Trainer", you can find it in bodybuilding.com.
Did any of you guys try this program before? Is it worth doing it? Do you guys other good programs from the same website?
Thanks Gaf!!
Now that I'm unemployed, I decided to dedicate more time to the gym, and start working out seriously from now on.
My goal is to build muscle, and decrease body fat, I think I have about 18% or 20%. I've decided to follow a strict diet as well, eating more fish, chicken and turkey; and avoiding processed foods.
The muscle building program I'm following is the one called "Lee Labrada's 12-Week Lean Body Trainer", you can find it in bodybuilding.com.
Did any of you guys try this program before? Is it worth doing it? Do you guys other good programs from the same website?
Thanks Gaf!!
THAT'S MY BOY!!!!!!!!!!!!
Syphon Filter
Member
I am thinking of adding two compound movements for each part. For example for chest I am looking to do flat bench and dips,etc. I plan to do that Monday,Wednesdays and Fridays. Will that be fine or is that over training?
UnemployedVillain
Member
Okay, so this is an odd question, but how long does it take to lose muscle? Not that I'm particularly trying to, but here's some backstory.
I rowed all throughout college on our JV/varsity team and graduated 5 years ago, yet without any leg workouts (aside from running, and distance running, not even sprints) whatsoever I still retain a lot of the muscle from back then. Obviously they're not nearly as strong, but my quads are still so defined when I flex them I can clearly see the two huge muscles above the knee. I'm assume it'll atrophy/get smaller eventually, right?
I rowed all throughout college on our JV/varsity team and graduated 5 years ago, yet without any leg workouts (aside from running, and distance running, not even sprints) whatsoever I still retain a lot of the muscle from back then. Obviously they're not nearly as strong, but my quads are still so defined when I flex them I can clearly see the two huge muscles above the knee. I'm assume it'll atrophy/get smaller eventually, right?
Psychotext
Member
Back from Milan... and officially fat. lol
Those Italians and their tasty food, damn!
Ahh well, I'm sure it wont take too long to lose it again.
Those Italians and their tasty food, damn!
Ahh well, I'm sure it wont take too long to lose it again.
I put my knee sleeves through the washer and it knocks out the smell. Avoid putting through the dryer, as you may get shrinkage.
I don't know, I thought this was OK?
And yeah, I really do need to find a new schedule, but have been lazy about it.
Dead Prince
Banned
last week i did all cardio. even during leg and back day. i did more reps as a form of cardio. lets just say at the end of the week i rather be doing upper body now lol.
but hey. at least i've got the ATG down now.
but hey. at least i've got the ATG down now.
Blueberry Muffin Quest Bars are now available from GNC, and they still have their buy one get 50% off sale going through today. By far my favorite of the three new flavors.
ShadowgeistX
Member
Yikes, 3x10 on 8 total exercises per day is pretty intense. Either you're spending a lot of time at the gym or working out with little to no intensity.
Randolph claims he's a novice but he's giving the best advice in the last line of his post.
I don't sweat a lot on upperbody workouts, even high volume. If want to sweat I superset. Lowerbody I am usually sweating super hard regardless of intensity because Squats and Deads make up most of my lowerbody work..
Wow that's a lot of volume. Your intensity has to be pretty low to get that all in.8 leg exercises wow. I would cycle in higher intensity work and the higher volume you're currently doing on a weekly basis.
So like Week 1 Higher Volume/Lower Intensity, Week 2 Higher Intensity/Lower Volume
The Hamburglar
Banned
advice on training with injuries
So I have a arm/shoulder impingement in my left arm, had this for over a year now. Anyway have only just starting lifting the last 2-3 weeks; due to the pain or weakness in the left arm I struggle to push further than I can. When doing dumbbell chest presses my right arm already feels stronger and I am ready to move up weights, but my left arm can only just keep up. I don't want to put more heavy weights on my right one due to muscle imbalance?
Also if I do push ups by the 20th rep I can feel me subconsciously shifting my weight to my right arm.
So I have a arm/shoulder impingement in my left arm, had this for over a year now. Anyway have only just starting lifting the last 2-3 weeks; due to the pain or weakness in the left arm I struggle to push further than I can. When doing dumbbell chest presses my right arm already feels stronger and I am ready to move up weights, but my left arm can only just keep up. I don't want to put more heavy weights on my right one due to muscle imbalance?
Also if I do push ups by the 20th rep I can feel me subconsciously shifting my weight to my right arm.
FallingEdge
Member
Failed at 430 lbs for squats.
Threw my whole workout off and put me in a funk. Legit shook right now. I thought for sure I would get it. I think neglecting my hams finally caught up to me.
Salty af.
Threw my whole workout off and put me in a funk. Legit shook right now. I thought for sure I would get it. I think neglecting my hams finally caught up to me.
Salty af.
Dead Prince
Banned
did you try again after? don't give up. you got this bruh!
Honestly? I kinda love DDP Yoga, despite how cheesy it can be sometimes. It's a solid plan.
FallingEdge
Member
mdsfx
Member
The surprise engineering event this year was building cardboard boats that seat 2 and racing for the best time in a 50m lap pool. Thankfully, I happened to be fairly cut for it Besides a couple compliments, I keep getting comments today about a pic taken from when my teammate and I were flipping our boat at the end. Yassssss
Besides a couple compliments, I keep getting comments today about a pic taken from when my teammate and I were flipping our boat at the end. Yassssss
Fahzgoolin
Banned
anybody have tips for learning how to work up to a pull up? My back is massively weak and underused. I got a home pull up bar, but the struggle is real lol I can hold myself up in the air with an underhand pull up, but that's using a lot of my arms instead of the palms forward method.
I'm often forced to lower the weight with each subsequent exercise, especial when there aren't many muscles to train like with biceps. For example, I started with 20 KG this week but then had to keep going lower or I won't do the full 10.
Right now I weight 70 KG.
Yeah, legs make me sweat a lot. Like you guys said I should look into switching up my schedule this coming week.
Stop showing off. I don't even weight 430 lb, how do you lift it D:
Maybe strengthen up using machines first?
Dead Prince
Banned
you totally got this next time!
You bring great shame to your booty.
Summer Haze
Banned
Start with negatives, that's what I had to do. You jump up and hold yourself at the top, then slowly lower yourself down. Keep repeating that and eventually you'll be able to do a proper one.
Fahzgoolin
Banned
Unfortunately I don't have access to a machine currently.
Okay. That's what I have been trying to do, but it's been a slow process. I have been going until exhaustion (where I can't hold myself up anymore). I have never been able to do more than 1 proper pull up my entire life.
How long did it take you?
Thanks man
ldcommando
Banned
I always did it with the assisted pull up machine.
Also I have no idea what your goals are but losing weight helps a lot with pull ups.
Damn you got that up pretty high. Looks like you rushed your decent and didn't take a full breath into your belly, held a lot of it in your mouth.
Don't feels bad, based on previous sets I'm calculating myself at a 450ish max. Last Thursday I was supposed to squat 405 for sets of 3 and I could only manage 1 total rep probably because my back was still fried from heavy deadlifts a couple days before. That was really discouraging given that I wanted my squat opener to be around 410.
ShadowgeistX
Member
http://rippedbody.com/chin-up-pull-up-progress-guide/
Learn to do the negatives to failure. One thing you might not learn properly through machines or assisted whatevers is how to engage your muscles completely. From your hands to your spine you should be fully engaged in the movement. At least this is from my experience, seeing people rep their body weight or more in cable pulldowns but only being able to do...2 pull ups?
That's fine, but you have 4 bicep exercises for 3x10. Not that your calculator isn't working but that's like 12 sets for a minor muscle group. I'm pretty sure by set 5 your biceps are done and won't progress much more, and you've lowered the weight enough that the exercise becomes practically meaningless except for I guess bicep endurance training. Also with a rep scheme like that, what is your standard for progression out of those 120 reps? Is it a failure that you can't do 3x10 bicep curls with 20kg then? Do you just keep going week after week for 20kg bicep exercises until you can? Cause I think at a certain point you're just gonna be so used to doing 20kg that you're not getting taxed much, but it'll drop off very soon after.
Anyways you can probably replace that exercise with anything else on your list and the same problem is highlighted there. Also, sweating is a byproduct of hard work and not a direct result. Actually being really warm is the direct cause of sweating lol.
And if you wanted to pair things intelligently you would probably want to split the tricep and bicep reps and superset them with each other on two different days. But I have a feeling your program's problems run deeper than that.
Summer Haze
Banned
Around 3 weeks of doing them twice a week. Usually 3 sets of whatever I could muster.
FallingEdge
Member
The surprise engineering event this year was building cardboard boats that seat 2 and racing for the best time in a 50m lap pool. Thankfully, I happened to be fairly cut for it
look at the definition
very carefully, hardest part is the mental game of it feeling heavy
LIGHTWEIGHT
hope so brotherman
never!
hmmm okay, so basically breathe out and not hold it in?
yeah I felt like I was gonna power through but I just got stuck at that high up, really frustrating.
Randolph Freelander
Member
I can do 430 if you add up a few of my reps.
I'll easily clear that in a set.
I'll easily clear that in a set.
Shredded as fook!The surprise engineering event this year was building cardboard boats that seat 2 and racing for the best time in a 50m lap pool. Thankfully, I happened to be fairly cut for it
Pullups are hard man, I can still only do 2 sets of 2 or 1 set of 4. Chins are bae though, can do sets of 6.
Looks alot like my failed 315. About same sticking point.
It will help prevent staleness and help mitigate potential stalling too.
I think what he meant is that the breath was held in the wrong place so your core wasn't braced properly. Practice breathing into your stomach and pushing your obligues and abs out into the belt while keeping the breath. Maybe you were and I couldn't see it, just an observation.
When I went for 315 I felt the same way, I am strong out the hole but I got stuck at about the same spot you did. My ego wouldn't let it go and I tried again. Failed hard in the hole. Ego bruised so bad lol
FallingEdge
Member
No no, you are right about the breathing. I will try what you said next time.
And yeah man, I wanted to try again so bad. Contemplated for a few minutes. Decided to wait until next time. But like I said, the rest of the workout was shit. Kinda half assed some calves and leg curls before leaving in disgust lol.