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Fitness |OT9|...You looked better before

mdsfx

mdsfx

Member
Race time in t-minus 11 hours. 13.1 @ 7:59/mi or bust. I want it so bad. That 8:00/mi pace guy is going to be my nemesis tomorrow.
 
J

Jacksinthe

Banned
MrToughPants said:
Tonight's dessert, 2 boxes of toaster's strudle.

😋😋😋
Click to expand...
Grrrr! 2 more weeks before I start my next bulk. Damn you for posting this goodness!

mdsfx said:
Race time in t-minus 11 hours. 13.1 @ 7:59/mi or bust. I want it so bad. That 8:00/mi pace guy is going to be my nemesis tomorrow.
Click to expand...
Good luck! Break his legs!

-

So I'd like to focus a bit more on strength this time around on my bulk. What 6 day routine would you guys recommend keeping legs to 2 days per week. How should I split the other 4 (or 3 if we have 3 leg days) days?

My last bulk routine was Sun-Fri:
Legs
Chest
Back
Shoulders
Bis/legs
Tris

Whip me in to shape, FitGAF!
 
P

Psycho_Mantis

Banned
Fitness GAF, I got a query. I've been on the squats for around 4 months doing 5x5 and have gotten to 85kg (BW of 72kg). My legs are getting big but its mainly the outer part of my thigh thats getting big it seems. The inner part has grown but not nearly as much. Do I go for a wider stance to improve size on both parts?
 
mdsfx

mdsfx

Member
Jacksinthe said:
Good luck! Break his legs!
Click to expand...
I did :)
4AjEHBcl.jpg
Click to expand...
 
E

ExplodingKetchup

Member
Nice medal! I've alway been envious of people who can run for long periods of time.

Accidentally took an extra rest day because the gym was closed yesterday, which wound up paying off well! Hit 155lbs 3x5 squat no problem, so I may increase to 160 next time. 165lb 1x5 deadlift was pretty tough but I got it done. I think my butt's doing most of the work instead of my hammies, so I might have to work on my form.

How are everyone's lifts lately? Anyone hit any PRs?
 
G

GatorBait

Member
Slamo said:
Thanks.

That's not for me. I knew from the start that any kind of diet was not gonna work. I had to change my eating habits and dieting would just pause them. If my mind was set on something permanent, I would be able to change. Dieting would just be something that I would do for a few months and then everything would be the same.

I simply controlled the amount of food that I ate. I figured out my TDEE installed my fitness pal, bought a kitchen scale and worked from there. I run practically everything through MFP. During the firsy few weeks I had to adjust my TDEE but from there it was pretty simple. Just started eating less 500 cal per day and always had one cheat meal per week where I ate around my TDEE (this was essential for my sanity...).
I basically eat everything if it fits my macros/calories for the day.
Right now I'm eating at maintenance and will start eating around 200 over my limit.

I always worked out but after I got married in 2008 things started to change. I had my first son the next year (I'm a 40 year old father of 3 now) and all the "free" time was gone. On top of that I have a job where I basically sit all day.
For the past years I did beachbody workouts (P90x, Focus25, 21 Day Fix, etc.), which I really enjoyed but everything just changed once I changed my eating habits. It's really true that your results are made in the kitchen.
Right now and for the past 8 weeks (2 weeks off because of my summer vacations and another week off for a back injury) I've been doing Reddit's PPL and I'm really enjoying it (my lifts suck but hey I'm just trying to be healthy).

TLDR: I ate everything but smaller quantities and worked out 6 days/week.
Click to expand...

What's impressing me most is that you're 40. I'm 32 now and with every passing day, I feel like my ability to get into incredible shape becomes more unattainable.

Other than having the volume/consistency of exercising 6x/week, was there anything unique about your workout regimen?
 
S

Saucycarpdog

Member
Me and a friend are going to be starting the dynamic diet in a few days. Anyone got some tips for which fruits and vegetables to use as snacks?
 
S

Servbot24

Banned
Anyone tried the workouts in Jump Attack by Tim Grover? I was thinking of giving it a go to shake things up. Plus I'm not too interested in getting more muscular than I am now (even though I'm not near some of the people in this thread), so it would probably be good to deviate from the bench-deadlift-squat 3 day routine I'm on now.
 
mdsfx

mdsfx

Member
Dany said:
That is a KILLER pace for a half marathon. goddamn dude
Click to expand...
Thanks!!
Szu said:
Are you part of some intergalactic federation now?
Congrats, man.
Click to expand...
Lol

Related: I still cannot imagine running 26.2. When I saw the signs on the coarse where the half marathoners veer off from the full marathoners, all I could think is "no fucking way." Those guys are crazy.

Back on topic: switched to incline bench press only. Less strain on my rotator cuff somehow. Shoulder still bothers me though. Taking forever to heal:/
 
M

MrToughPants

Brian Burke punched my mom
Mornings are hit or miss for me, was yawning like crazy before every set of squats.. 😳😪


410x8 BS
345/355x2 FS
 
C

Chorazin

Member
Broke my fastest average mile time by a minute for rucking a 5k with a 30+ pound load, hitting a 14 minute pace feels pretty awesome! Definitely gonna work on getting that to 13 but that'll come in time.

Setting a goal to wake up and do yoga every weekday morning this week, getting stretched out before work definitely helps my mood and kicks up my energy level.
 
S

Servbot24

Banned
Changed my routine a little to allow rest between sets and also go straight to lifting my max (5 reps) instead of working up to it with lower weights has had some nice results. Finally feel like I'm not stuck in the same spot.

Bench 235
Deadlift 315
Squat 245

Not much compared to some, but fairly happy since my weight is around 205
 
frontieruk

frontieruk

Member
Servbot24 said:
Changed my routine a little to allow rest between sets and also go straight to lifting my max (5 reps) instead of working up to it with lower weights has had some nice results. Finally feel like I'm not stuck in the same spot.

Bench 235
Deadlift 315
Squat 245

Not much compared to some, but fairly happy since my weight is around 205
Click to expand...

Congrats :)

Just set my DL 1 rep max at 160kg (~352 lbs)
And last week set my squat at 135kg (~298 lbs)

I'm happy with that as I was still on crutches last Xmas after a double knee OP :)
 
S

Summer Haze

Banned
Psycho_Mantis said:
Fitness GAF, I got a query. I've been on the squats for around 4 months doing 5x5 and have gotten to 85kg (BW of 72kg). My legs are getting big but its mainly the outer part of my thigh thats getting big it seems. The inner part has grown but not nearly as much. Do I go for a wider stance to improve size on both parts?
Click to expand...

I think so, yeah. Try sumo squats.
 
M

MrToughPants

Brian Burke punched my mom
Szu said:
Guys, think about this. That's his dessert.

What the hell was the main course?

Also, I think MTP stealth posted his own strudel.

the-rock-strudel-o.gif
Click to expand...

lmfao Szu

I had a plate of ground beef mixed with mushroom soup and diced potatoes which the gf made.
 
J

Joey Fox

Self-Actualized Member
What's the top of the line in wireless headphones for weightlifting?

I won't trust Amazon reviews again after a bad experience.
 
S

Splash Wave

Member
Does anyone have any recommendations for dealing with calluses? I've been really getting into kettlebell work lately, but I'm finding snatches impossible due to calluses forming at the top of my palms. What should I do?
 
J

Joey Fox

Self-Actualized Member
Squats and Power Snatch up, Presses down.

Power Snatch - 95 lbs, 8 or 9 x 2 (PR)
Press - 105lbs 3x5, 100x2, 95x2
Squats - 235lbs 5x5, (PR)

Down to 167.5 lbs, near my strongest and most powerful ever. Feels pretty great. Squats are deep and sexy, too.
 
V

velociraptor

Junior Member
Jimmy Stav said:
Does anyone have any recommendations for dealing with calluses? I've been really getting into kettlebell work lately, but I'm finding snatches impossible due to calluses forming at the top of my palms. What should I do?
Click to expand...

I believe I have the WORST calluses ever.

I've got calluses on my calluses.

I use a pumice stone but honestly there doesn't seem to be much I can do. I could take a week off the gym and it'll make no difference. :\
 
mdsfx

mdsfx

Member
I mean, i don't really think about it when I put all that shit on, but after the headband to collect all the sweat (it'll sting the eyes), the glasses for glare, the watch for pace, and the armband for my phone, I look... stupid lol. OH and gray running shorts make your sweat look like you've pissed yourself :)

Unflattering race pics FTW

tyO8gmY.png
 
D

Dany

Banned
Oh you look fine. After a 3 mile run my ass looks damp. I look like an actual train wreck when ever I do anything more for 30 minutes.
 
B

Brolic Gaoler

formerly Alienshogun
mdsfx said:
I mean, i don't really think about it when I put all that shit on, but after the headband to collect all the sweat (it'll sting the eyes), the glasses for glare, the watch for pace, and the armband for my phone, I look... stupid lol. OH and gray running shorts make your sweat look like you've pissed yourself :)

Unflattering race pics FTW

tyO8gmY.png
Click to expand...

PROOF of being a badass.
 
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