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[motherxwolf]

Thanks guys! Are things like the fit bit or galaxy watches actually accurate with their heartbeats sensors?

 

[mdsfx]

Welcome to the thread and don't snort supplements!

Lol

But yeah, welcome!!


Edit: guide on how to piss off my wife:

Step 1 - Ask how many calories are in her homemade PB bars, knowing that she won't know

Step 2 - Ask her for all ingredients and their respective amounts

Step 3 - After adding up total calories, proceed to sloppily cut the entire sheet into 16 equal parts

Step 4 - Eat your piece with the satisfaction of knowing you're within your target calories for the day (ignore the eye rolling and complaints)

Step 5 - Laugh off her attempts to make you "sleep in the dog house"


Tune in next week for "How to ruin a perfectly good marriage"

 

[Chocobro]

Glad I'm not the only broken one.

I'm only 24 and I'm broken

It's just a lot of exercises and volume that causes me to lift for that long sadly. Plus I have to ask my coach what weight, rep/set; he has other lifters to attend to as well. My rest times between sets have decreased quite a bit now, 3+ minutes to 1.5-2 minutes.

 

[Psychotext]

Thanks guys! Are things like the fit bit or galaxy watches actually accurate with their heartbeats sensors?

The heartbeat sensors can be reasonably accurate, but you're best off ignoring the calorie counts. They're miles off.

My rest times between sets have decreased quite a bit now, 3+ minutes to 1.5-2 minutes.

I could do 2 mins, but I'd need to drop my weights. No way could I work near my maxes with that sort of rest.

 

[Faiz]

Lol

But yeah, welcome!!


Edit: guide on how to piss off my wife:

Step 1 - Ask how many calories are in her homemade PB bars, knowing that she won't know

Step 2 - Ask her for all ingredients and their respective amounts

Step 3 - After adding up total calories, proceed to sloppily cut the entire sheet into 16 equal parts

Step 4 - Eat your piece with the satisfaction of knowing you're within your target calories for the day (ignore the eye rolling and complaints)

Step 5 - Laugh off her attempts to make you "sleep in the dog house"


Tune in next week for "How to ruin a perfectly good marriage"

Shared this with my wife. She couldn't stop laughing.

 

[theytookourjobz]

Today I decided to join fitness gaf! Last year I stopped smoking and last month I began doing some cardio and lost around 15 pounds. I'm 5'5 215lbs I'm trying to slim down to about 160. So stoked! My schedule varies but I do lots of hiking before work. I do about 1 to 1 1/2 hours (45 minutes of that is straight uphill) would you say that is a decent substitute for running? I hate it (for now)

If your gym has a rower, I like that as a better full body cardio exercise than running. Plus it's less stress on the knees. Congrats on quitting smoking too. I smoked for 10 years and quit cold turkey, joined a gym, and lost 80#. You can do it.

 

[theytookourjobz]

Couple changes im making leading into the last months and a half of this cut.

Carb cycling. I'll eat 200g on on days, 100 on off. Protein stays the same and I'll adjust fat depending on the day.

Accessory work I'm going lighter with 1 second pauses on each rep

I would die. You have more discipline than me. I'm probably at like 400g of carbs on heavy days and I feel like I need every single one...

 

[SeanR1221]

I would die. You have more discipline than me. I'm probably at like 400g of carbs on heavy days and I feel like I need every single one...

In all fairness, you put in a lot more work. I'm relatively stationary outside of 4ish hours a week in the gym, and even then I'm not going too crazy

 

[LookAtMeGo]

oh. didn't know that was a thing when my brother said he hurt his back walking one drunken night.

hope you recover and feel better!

Lol. Im recovering. It was a real reality check for how out of shape i have let myself get. I start training in boxing again tomorrow. I will take it easy but I am determined to get back to where I was years ago. Its incredible how out of shape you can get over just a few years. Hopefully by the end of this summer I will be on a good path. I am trying hard to stay motivated but after throwing my back out going for a simple run.. damn. Hopefully I can check back here over the next few months with some good results.

 

[Psychotext]

I don't know a lot of exercises... but can anyone tell me what the hell this exercise is supposed to be?

https://youtu.be/eAnCvKx1s7I?t=218

My first thought was a standard barbell curl, but it has so little resemblance to a barbell curl that I'm not entirely sure what it is.

 

[Jacksinthe]

I don't know a lot of exercises... but can anyone tell me what the hell this exercise is supposed to be?

https://youtu.be/eAnCvKx1s7I?t=218

My first thought was a standard barbell curl, but it has so little resemblance to a barbell curl that I'm not entirely sure what it is.

It looks like he is performing both a drag curl and cheat in the same rep. Drag curls and cheat curls are fine on their own but the point of a cheat curl isn't to bring the bar to contraction, it's just to get it moving and you remain vertical after the initial torque upwards. You are supposed to stop at full vertical.

In short, he loads up the bar to say he loads up the bar. It's incomplete and riding the bus to snap city just to add more weight than he can handle, in my book.

 

[KillerBEA]

Deadlift form check?

https://www.instagram.com/p/BEdgw-TAywg/?taken-by=the_beast_in_i

 

[mdsfx]

Deadlift form check?

Yeah, ditto. Look at the difference between 215 and 280. Yeeesh...

 

[Jacksinthe]

I'm honestly so bad at watching other people's deadlift form since everyone has their own quirks with the lift. But I do wonder where is the jumping and thrashing about? I thought this was a crossfit thread?

 

[BumRush]

Deadlift form check?

https://www.instagram.com/p/BEdgw-TAywg/?taken-by=the_beast_in_i

You're setting up too far away from the bar, which is just going to make it more difficult of you. That (and the lockout issue with grip) are really the only things. Move up 6" or more, and see if that feels any better!

Yeah, ditto. Look at the difference between 215 and 280. Yeeesh...

Dude, your form has improved SO much!!!! Even the 280 looks solid, although lock out seems to be an issue after rep 1.

 

[Psychotext]

It looks like he is performing both a drag curl and cheat in the same rep. Drag curls and cheat curls are fine on their own but the point of a cheat curl isn't to bring the bar to contraction, it's just to get it moving and you remain vertical after the initial torque upwards. You are supposed to stop at full vertical.

In short, he loads up the bar to say he loads up the bar. It's incomplete and riding the bus to snap city just to add more weight than he can handle, in my book.

Cheers.

 

[Daffy Duck]

Right GAF, here I am again.

I've been going to the gym doing some light workouts and putting in some work to reduce my weight (I'm not fat but was a little dad bod) and now I wan't to get a bit more toned/defined in my stomach/chest & arms, the workout I have from the personal trainer at the gym is pretty good and nearly mirrors the M/W/F workout from the OP but where I let myself down is my diet, it's improved a lot as I've cut out a lot of chocolate snacks and now have fruit instead but I want to get it better and eat appropriately but I am desperately useless at this aspect.

I've looked over those calculators in the OP but they just go over my head, I have signed up for my fitness pal so will start to track meals on there which will help, but I need guidance on porion sizes and how much of something (like chicken breasts) I should be eating in a meal.

At this stage is it worht getting some protein shake powder?

Sorry if this sounds all over the place but I am putting it down as it comes into my head.

The routine I've been doing so far (second week of doing it three times a week as was only to go once a week for the last month or so due to work and no being able to upgrade my gym membership to anytime) is:

1.Walk outs(this is the one where you walk out into a push position on your hands perform a push up/press up touch your left shoulder then your right and walk back) repeat for 1 minute rest for 30 seconds and then repeat twice more.
2.Squats with 2x10kg dumbbells( use a reebok step set to its highest position and sit down on the step and stand up) repeat for 1 minute rest for 30 seconds and repeat twice more.
3 . 10 minutes on the amt set your resistance at 7 and try and keep your stride rate at between 110-120 strides per minute.
4.30 seconds of assisted chin-ups with the weight set at 72.5kg. Rest for 30 seconds then repeat twice more.
5.30 seconds of squats to overhead press using 2x 6kg dumbbells.Rest for 30 secondsand repeat twice more.
6.10 minutes on the watt bike set resistance to 3 and just ride for 10 minutes keeping your rpm between 80 -90.
7.20 old school sit ups.Rest for 30 seconds and repeat twice more.
8.Plank on your toes for 30 seconds .
9.5-8 minute cooldown on your choice of equipment.
To progress this routine add 5 seconds each week to exercises 1,2,4,5 and 8 and 2 minutes each week to exercises 3 and 6.Just add 2 more repetitions to exercise 7.

and this my other workout I was on last year before I had to stop going to the gym due to change in work hours.

5 minute warm up on your choice of equipment.
1.Squats with a 20kg barbell or Olympic bar perform 3 sets of 12 repetitions with a 45 second recovery between sets.
2.Lunges with 2x10kg plates perform 3sets of 12 reps on each leg with a 45 second recovery between sets.
3.Assisted chins set the weight at 50kg and first set perform 15 reps , second set 12 reps and third set 10 reps with a 45 second recovery between sets.
4.Deadlift with a 40kg barbell or 20kg on the Olympic bar perform 3 sets of 6 reps with a 45 second break between sets.
5.Chest press with 2x14 kg dumbells perform 2 sets of 12 reps with a 45second recovery between sets and use 2x12kg dumbells for the third set and perform 12 reps.
6.Seated chest flyes set the weight the weight at 13.5kg and perform 3 sets of 15 reps.
Core
1.Ab curls feet on the floor (this is the one where you just lift your head and shoulders off the floor)perform 3 sets of 20 reps with a 30 second break between sets.
2.Sit ups (old fashioned military style ) 3 sets of 10 reps with a 30 second recovery between sets.
3.Full plank 3x30 second holds.
5-8 minute cooldown your choice of equipment.
To progress this routine add 2 reps to each set every week.
Cardio to be performed on alternate days with your resistance program.
5 minute warm up your choice of equipment.
30 minutes of steady state cardio this could be 30 minutes on the watt bike or 30 minutes on the amt .

 

[KillerBEA]

You're setting up too far away from the bar, which is just going to make it more difficult of you. That (and the lockout issue with grip) are really the only things. Move up 6" or more, and see if that feels any better!

Thanks, will try that next I Deadlift!

 

[Dead Prince]

i think i should really consider writing down a workout regime. i was good at going in and doing my thing but now i need more of a planned workout.

also yesterday was bad. went in the gym. left within less than hour. was nauseous. this is the second time since i started going to the gym where i left early. oh well. today is a rest day so i'll use this day to recoup.

 

[bchamba]

You're setting up too far away from the bar, which is just going to make it more difficult of you. That (and the lockout issue with grip) are really the only things. Move up 6" or more, and see if that feels any better!

Yea I think ideally after you break the bar off the floor, if not before that, you'd like your shins scraping against the bar along the way up. If it's not your probably too far away.

 

[FreddieQuell]

Yea I think ideally after you break the bar off the floor, if not before that, you'd like your shins scraping against the bar along the way up. If it's not your probably too far away.

I've got a nice hairless spot on my shins right under my knees from deadlifts.

 

[Teggy]

Took a poop this morning and checked in at 179.8. Took a shower and back to 180.4 lol.

Getting close, though

 

[Psychotext]

I've got a nice hairless spot on my shins right under my knees from deadlifts.

I use my knee sleeves, but down around my shins. My legs are super wrecked already from mountain biking, and I don't need to make it any worse.

I've looked over those calculators in the OP but they just go over my head, I have signed up for my fitness pal so will start to track meals on there which will help, but I need guidance on porion sizes and how much of something (like chicken breasts) I should be eating in a meal.

At this stage is it worht getting some protein shake powder?

This might help you: http://www.precisionnutrition.com/calorie-control-guide-infographic

Also, the question of if you need protein powder or not really comes down to how much you're getting. I almost never use powders, as it's better to get it from food, but if you're struggling to eat enough then it doesn't really harm.

 

[mdsfx]

Yea I think ideally after you break the bar off the floor, if not before that, you'd like your shins scraping against the bar along the way up. If it's not your probably too far away.

Holy crap, no kidding. I think this is a first for me. My shins got kind of wrecked today. I wonder if some of it might be from the bar moving horizontally too much though.

 

[Dead Prince]

i removed sumo dl and sticking to conventional dl.

at first i thought pulling sumo was more advantageous to me but conventional is awesome.

LOL also never bought a belt when i had the money. gonna buy one when i get me some cash for my birthday.

 

[Dany]

Where is that picture that I mostly see in fitness gaf, on how low you should go for squats?

 

[Psychotext]

Don't know what image you're referring to, but I like this one:

 

[Dany]

Sheit, I'm supposed to go that deep?

 

[KillerBEA]

Where is that picture that I mostly see in fitness gaf, on how low you should go for squats?

This one?

 

[Dead Prince]

Sheit, I'm supposed to go that deep?

Spoiler

bottoms go deep

 

[SeanR1221]

Holy crap, no kidding. I think this is a first for me. My shins got kind of wrecked today. I wonder if some of it might be from the bar moving horizontally too much though.

Yeah I've ripped sweat pants, bled, etc from shin scraping.

I also have a strip of no hair on both legs from my knee to my ankle.

 

[The Chef]

Deadlift form check?

https://www.instagram.com/p/BEdgw-TAywg/?taken-by=the_beast_in_i

Few things:

The bar looks to be towards or even past your toes. That is way too far out and you'll end up using a lot of your back. Try keeping the bar in the middle of your foot. Try and keep your shoulders directly above the bar.

Your lower back seems to be wanting to round a little bit. Make sure you keep your hamstrings engaged the whole time to keep a nice arch in your back.

Lastly, dont drop the weight like that. You're gonna get yelled at.

Check our Alan Thralls DL video. Its one of the best videos for explaining I've ever watched:
https://www.youtube.com/watch?v=jEy_czb3RKA

 

[Dead Prince]

because brolic isn't around right now.

https://www.youtube.com/watch?v=hlBMGsRly1c Conventional dl technique video.

while we're at it. sumo - https://www.youtube.com/watch?v=u07SQkfLfrQ

 

[Dany]

http://www.theonion.com/article/guy-gym-has-precious-little-diary-keep-track-all-h-52787

“I like to jot down everything I do so I can track my progress,” said the 27-year-old, who reportedly carries his adorable leather-bound journal with him wherever he goes inside Belmont Fitness Center, using the blank page as a sanctuary in which to freely pour his heart out over the number of sets and reps he performs during each exercise.

 

[Team Jones]

http://www.theonion.com/article/guy-gym-has-precious-little-diary-keep-track-all-h-52787

I too keep a precious little diary and I didn't start making true gains until I did. It's my budgeting for you body.

 

[KillerBEA]

Few things:

The bar looks to be towards or even past your toes. That is way too far out and you'll end up using a lot of your back. Try keeping the bar in the middle of your foot. Try and keep your shoulders directly above the bar.

Your lower back seems to be wanting to round a little bit. Make sure you keep your hamstrings engaged the whole time to keep a nice arch in your back.

Lastly, dont drop the weight like that. You're gonna get yelled at.

Check our Alan Thralls DL video. Its one of the best videos for explaining I've ever watched:
https://www.youtube.com/watch?v=jEy_czb3RKA

Weird, I don't it being THAT far out but maybe it was. Fake edit: I watched the clip a few more times. I appear to roll it outwards right as I am about to start moving up.

I was all alone, no one to complain about the noise and I normally don't but my grip was not having it today for some reason. Everything else was feeling fine though.

I have watched that video a few times but it doesn't hurt to watch it again, and again to drill a very important point.

 

[theytookourjobz]

Deadlift form check?

https://www.instagram.com/p/BEdgw-TAywg/?taken-by=the_beast_in_i

What everybody else said about horizontal displacement. Every centimeter further the bar is from your center mass (mid foot) makes it about 10# heavier than it needs to be. My general set-up is:

1. Walk up to the bar until your shins are 1" away from the bar.
2. Grab the bar with arms shoulder width and knees locked out.
3. Pull your shins to the bar without moving the bar forward or backward.
4. Pull your chest away from the floor also without moving the bar.
5. Drive your legs hard into the floor, push your knees out against your arms, and drag the bar up your shins.
6. Finish by bringing your hips to the bar and squeezing your glutes, NOT by throwing your shoulders behind the bar and hyperextending your lower back.

i removed sumo dl and sticking to conventional dl.

at first i thought pulling sumo was more advantageous to me but conventional is awesome.

LOL also never bought a belt when i had the money. gonna buy one when i get me some cash for my birthday.

I just starting doing sumo deadlifts again and they feel so much easier to recover from than conventional for me. Pulled 420x5 sumo yesterday and feel great today, if I did that conventional I'd be dying right now....

 

[BumRush]

I too keep a precious little diary and I didn't start making true gains until I did. It's my budgeting for you body.

Dude, 2 things. 1). You've lived up to your promise to be more active! 2). I love that you title all of your posts!

I, too, love writing my lifts...what I struggled with, etc. during my workouts.

What everybody else said about horizontal displacement. Every centimeter further the bar is from your center mass (mid foot) makes it about 10# heavier than it needs to be. My general set-up is:

1. Walk up to the bar until your shins are 1" away from the bar.
2. Grab the bar with arms shoulder width and knees locked out.
3. Pull your shins to the bar without moving the bar forward or backward.
4. Pull your chest away from the floor also without moving the bar.
5. Drive your legs hard into the floor, push your knees out against your arms, and drag the bar up your shins.
6. Finish by bringing your hips to the bar and squeezing your glutes, NOT by throwing your shoulders behind the bar and hyperextending your lower back.

This is really well said.

 

[Psychotext]

I don't have a leatherbound diary, but I do have a sweat covered sheet of paper which I sometimes write angry or unhappy faces onto along with my lift numbers (and I also rank how hard a lift was by using ! / !! / !!!).

 

[Dead Prince]

i use the notebook i got free with the purchase of $75 or more from bodybuilding.com

 

[KillerBEA]

What everybody else said about horizontal displacement. Every centimeter further the bar is from your center mass (mid foot) makes it about 10# heavier than it needs to be. My general set-up is:

1. Walk up to the bar until your shins are 1" away from the bar.
2. Grab the bar with arms shoulder width and knees locked out.
3. Pull your shins to the bar without moving the bar forward or backward.
4. Pull your chest away from the floor also without moving the bar.
5. Drive your legs hard into the floor, push your knees out against your arms, and drag the bar up your shins.
6. Finish by bringing your hips to the bar and squeezing your glutes, NOT by throwing your shoulders behind the bar and hyperextending your lower back.

Will keep this in mind. Thank you for the break down.

 

[The Chef]

I actually think I am starting to understand how to do a proper clean.
Quick question though:
I have some scuff marks mid-thigh from bopping the bar upwards when I thrust my hips forward to get that explosiveness. Watching the Alan Thrall videos on cleans it somewhat appears he is making contact with this mid-thigh as well.

Is this correct?

 

[theytookourjobz]

I actually think I am starting to understand how to do a proper clean.
Quick question though:
I have some scuff marks mid-thigh from bopping the bar upwards when I thrust my hips forward to get that explosiveness. Watching the Alan Thrall videos on cleans it somewhat appears he is making contact with this mid-thigh as well.

Is this correct?

There are thigh bangers and thigh brushers. Neither is "wrong". Just be sure if you are a thigh banger that you drive you legs hard into the ground and finishing with your body vertical when you make contact with the bar, otherwise you will send the bar out in front of you instead of up.

 

[Szu]

Sheit, I'm supposed to go that deep?

Do you want the squat booty or not?

 

[JCX]

I'm on the 4th week of german volume training. I am seeing results on everything but legs. I'm still squatting just the bar. Going to try adding 5's on each side today to see if I've improved.

 

[The Chef]

There are thigh bangers and thigh brushers. Neither is "wrong". Just be sure if you are a thigh banger that you drive you legs hard into the ground and finishing with your body vertical when you make contact with the bar, otherwise you will send the bar out in front of you instead of up.

Rockin, thanks dude.
Oooh these scuffs are tender. Cleans are no joke.

 

[MMarston]

Hey guys new here.
I'm about to start the Stronglifts 5x5 routine next week and new to weightlifting as a whole, but I already got about 2 experienced friends who are gonna help me out with all the semantics about it.


I'm just here for one question:
Shoes - how much does it matter? Should I just use any other flat-sole shoe as the OP says or are Chuck Taylors/weighlifters a must?

 

[Dead Prince]

Chuck's are an easy go to for everything

 

[The Chef]

I'm just here for one question:
Shoes - how much does it matter?

I've never worried about it too much. I do, however, see the reasoning behind it.
Wearing shoes with minimal padding and a flat sole will help you keep your footing during squats, deadlifts and cleans.

I wear minimalist running shoes which I think are totally fine. Sometimes I just take my shoes off and wear socks for squats or deads.

 

[BumRush]

Hey guys new here.
I'm about to start the Stronglifts 5x5 routine next week and new to weightlifting as a whole, but I already got about 2 experienced friends who are gonna help me out with all the semantics about it.


I'm just here for one question:
Shoes - how much does it matter? Should I just use any other flat-sole shoe as the OP says or are Chuck Taylors/weighlifters a must?

To be honest, it matters. Squatting in a lifting shoe is completely different than lifting in runners. Also, I get SO MUCH more out of my DL barefoot vs. in any shoe. As you progress later you'll make the best progress with proper footwear.