Morons at my gym....or mabe I'm the moron?

Morons at my gym....or mabe I'm the moron?

So yesterday afternoon, it was pretty dead, not a whole lot going on and not a whole lot of people at the gym. So usually, I'll see someone doing something kinda awkward once in a while....but yesterday I saw two guys doing odd stuff at the same time.... One guy is going curls with 10 lb plates on each side of a big barbell (bench-press bar)......and then this other guy is doing one arm 20 lb curls...with a fucking barbell. Now there was adequate equipment around that was being unused..... So are these guys morons or am I missing something here? Is there some kind of benefit to using a longer bar for balance or...???

1 arm curls with a longbar?

well the one arm curls with a barbell could be used to wrist strenght.

Grouch well the one arm curls with a barbell could be used to wrist strenght. every damn thread man, every damn thread!

Peal every damn thread man, every damn thread!

Peal every damn thread man, every damn thread! lots of people do one arm BB curls

ryazbeck 1 arm curls with a longbar? what the hell......1 arm curls with a bb?

deznutz what the hell......1 arm curls with a bb? it's a cool exercise

an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

deznutz what the hell......1 arm curls with a bb? Yeah, I was like wtf? And then the other dude is doing 65lb (10 lb plates) standing curls with a big ass bench press bar

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's...

Fabian Yeah, I was like wtf? And then the other dude is doing 65lb (10 lb plates) standing curls with a big ass bench press bar Yeah thats called a standing straight bar curl, whats your point?

hey when you dont have heavy dumbells, you gotta figure somethign out.

vettedude hey when you dont have heavy dumbells, you gotta figure somethign out. another advantage is that you can shrug in the cage, facing the side. put the safeties just below hand height and load the bar with weights. No worriest about DLing anything up

something i love to do is to use a BB for leg presses. i just lay backwards on a bench, balance the BB on the middle parts of my feet, unrack, and press that shit.

this is not strange

cavefish Yeah thats called a standing straight bar curl, whats your point? .

Fabian And then the other dude is doing standing curls with a big ass bench press bar that's only about the best biceps exercise that exists

i lay down in a leg press machine upside down and use it as an incline bench. it actually helps me learn how to lift with all the blood rushed to my head. it takes a lot of self control and discipline. not to mention years and years of experience. try it.

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's... do this after poping an animal pack

mtnbike4522 do this after poping an animal pack nigga plz, i'm animal withou the packs

why aren't they using the power rack for curls like most people?

vettedude an interesting one is using BB's as DB's for shrungs. IE take two BB's put em in a power rack, and shrug as if they where big huge DB's... I do rack deadlifts like that.

Morons at my gym....or mabe I'm the moron?

Finally broke into the 100's with dumbbells

Finally broke into the 100's with dumbbells

Repped 100 3x on flat bench today, I was happy. I broke 90's 3 weeks ago and, on the first attempt, dropped one of the 90lb dumbbells out of my left hand (elbow couldn't take it), picked them up again and repped 4.



I've found it's easier for my elbows to have the weight laying on my chest as I lay down and then use solely my arms to spread out. Before, I was kicking the db's off my thighs as I was laying down and I think the force of slowing the weight down to counter gravity while getting set up was what was fucking with my elbows.



I can shrug 100's

Mystery Guest I can shrug 100's Highest I've gone on shrugs is 90's and I'm good for 5

Are we talking one arm curls or dumbell benching? edit* my guess is benching

7th Ninjai Repped 1000 30x on flat bench today, I was happy. I broke 900's 3 weeks ago and, on the first attempt, dropped one of the 900lb dumbbells out of my left hand (elbow couldn't take it, it snapped, bending backwards, so I took the other dumbell and smashed it back into place), picked them up again and repped 40. Now that's animal intensity, that's animal pride. fixed.

I usually do 70s for incline press after I do BB flat

Opi Are we talking one arm curls or dumbell benching? edit* my guess is benching Benching. One arms curls, I can only do 47.5 on the last set

ralyks fixed. Post more

ChosenGSR I usually do 70s for incline press after I do BB flat I stopped doing barbell indefinitely. My numbers (stopped a ~month or so ago) were 225lbs 5x, 265max on flat. When I first started flat db several months ago, I had trouble with anything beyond 75lbs but I seem to be improving faster as I am focused on it now. My incline is still lacking, I can only get 85 4x on the last set. I tried flat BB last week to see if I had lost strength there, I had trouble pushing 205 6x

7th Ninjai Highest I've gone on shrugs is 90's and I'm good for 5

NoXeN I need to grow some traps

ralyks fixed. animal pak > *

7th Ninjai Benching. One arms curls, I can only do 47.5 on the last set wow... Im using 40 for each arm... I dont feel so shitty anymore

props to that man. too bad my gym doesnt go higher than 100s on DBs, gotta use the bar.

ryazbeck props to that man. too bad my gym doesnt go higher than 100s on DBs, gotta use the bar. Thanks man Mine doesn't either - I guess I'm just going to have to work on increasing reps. I'll be in a new gym this summer, so I guess that will be one of the requirements of wherever I end up.

I finally got the 130's up, maybe by the end of the summer I can have the 150's up!

~stangzorized~ I finally got the 130's up, maybe by the end of the summer I can have the 150's up! 150's What does your gym go up to?

7th Ninjai 150's What does your gym go up to? 150's

in similar news, I broke up in the 100's for incline. about a week ago I jumped up to the 100's on flat, now I do 10x 95, 10x100, 8-10x 100 on flat I think I've almost outgrown the gym at the university.

ManinCamo in similar news, I broke up in the 100's for incline. about a week ago I jumped up to the 100's on flat, now I do 10x 95, 10x100, 8-10x 100 on flat I think I've almost outgrown the gym at the university. I've never tried 100's on incline, but I've done 90's for 6 before. My flat is so much stronger for some reason.

ManinCamo in similar news, I broke up in the 100's for incline. about a week ago I jumped up to the 100's on flat, now I do 10x 95, 10x100, 8-10x 100 on flat I think I've almost outgrown the gym at the university. I started my chest routine with flat this morning: 60x15, 70x12, 80x8, 90x6, and 100x3 I moved to incline db and went 65x10, 75x8, 85x4 I would love to be at 100's for incline, nice work

I usually hold them on the inside of the DB (hands as close as they can be), put the DBs on my knees and roll back so that they are already up in the air.. keep everything as tight as I can and it usually works out fine from there...

Finally broke into the 100's with dumbbells

What's the pro and cons of Powercleaning?

What's the pro and cons of Powercleaning?

I mean, It's like an extended deadlift but all you brolys only do deadlift. Is there a certain reason for this?

i'll go on a limb here and say because it's more form dependent thant just strength... and have you seen how shitty the forms of some deadlifts here? That's a clusterfuck in the works if i've ever seen one.

It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans.

1.8t It also a very explosive lift...which helps those fast twitch muscle fibers. Oh yea, and nothing burns my traps more than 3 to 4 sets of hang cleans/power cleans. I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous

christophers because there's no reason to use a movement that you cannot teach yourself. the vast majority of football/sports coaches in the US cannot properly teach most oly lifts, either. yea, a few of my friends said that I could just fake it for football testing but I actually want to learn it

just use the clean pull

oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155?

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? it's only sad if it stays that way.

I was lucky enough to have a coach in high school that actually did a bit of O-lifting and knew what he was doing. I did them for football/throwing but I see no reason to continue doing them now. Unless you're planning to olympic lift, in which case you should find a good training center/coach and learn from them.

Undefined it's only sad if it stays that way. Well, I just bumped the bench weight up yesterday...and I haven't done squats in a long time cause I had foot surgery in march

whatever you do don't try to do it on your own, please please please have some experience person who knows what the fuck they are doing help you out...With the proper form you can get some fantastic explosive strength. With the wrong form repeated you can just injure yourself and not even get the best results. I just got done doing my oly day...snatches, clean and jerks weee

Juke oh, and is it sad that i'm 5'9, 140 pounds...my max bench that I know of so far is 165x3 and my max squat that I know of so far is 155? your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way.

princess0fdiabl0 your squat is sad, id say bench is fine though, but as Undefined said, its only sad if it stays that way. well, like I stated in a previous post, I had an injury occur on my foot which required surgery

Juke I tried to powerclean about 115 on wednesday (my first time) and I got it up but I believe my form was really horrendous Its all in your form. My weight coach in highschool certainly wasn't an olympic trainer or competitor, but he seemed like he knew what he was doing. We would spend hours working on form w/ just the bar. Even so, my form as far as dropping underneath the weight still sucks. I drop half as far as I should. However, the rest of my form much better. Keeping the weight on the legs to keep from straining the upper back. Roll the bar to your shins and explode upward using your legs as hard as you can. Near the peak of this manuever shrug and pull the weight up as far as you can while trying to keep the weight moving only verticall. From here you drop beneath the weight as fast as possible while letting the bar come down on your delts as you raise your elbows as high as possible. From here, it is nothing but a front squat. I have only been doing hang cleans as of late. I guess the only reason I like them is because I am decent at them. I do 225lbs for 3 sets of 5. It has REALLY helped w/ my upper back developement.

my problem with cleans is that I don't feel like I have my elbows up high enough when I rack the bar onto my shoulders. does anyone have any good animated gifs to show proper form?

What's the pro and cons of Powercleaning?

using chains for bench help alot?

using chains for bench help alot?

just wondering like if you use lets says 135 in weights... and then put chains on it totaling out to weigh 48 pounds... worth using or not??

i have no idea what ur talking about, chains? why not just put a pair of 25's?

you need to be benching alot more than 135 before you even consider chains, christophers has repeatedly said that you need a good base before you start any type of this crap

Mistich you need to be benching alot more than 135 before you even consider chains i dont understand the chain thing...

depends on your goals. Read this article: http://www.powerpage.net/chains.html

ahh thanks for the link, get it now

eh i already rep at 185...

so i mean i have a stable base already...

i was just giving an example that thats how much i'd be using right there...

XsLiCk i was just giving an example that thats how much i'd be using right there... get to 315, then uyse chains

cootercritter i have no idea what ur talking about, chains? why not just put a pair of 25's? Do not speak of that which you do not know. Chains are used to increase resistance as the ROM reaches the top.

mike get to 315, then uyse chains I would say even higher than that. I am at 365 and not using them. I probably won't use anything until at least 405. The only thing that is holding you back is your lack of motivation and eating, not the equipment (unless you only have like a bar and two 45's or something).

tize shut up faggot, he stated that he didnt know about them. Kettle...black...get banned

Guys, guys...calm the fuck down. We are becoming worse then OT: MAIN now. Have some respect for eachother. Am I wrong?

Gutrat Guys, guys...calm the fuck down. We are becoming worse then OT: MAIN now. Have some respect for eachother. Am I wrong? no u dont neeed to use chains, repping 185 is not a solid base!!

vettedude no u dont neeed to use chains, repping 185 is not a solid base!! Wait, you misunderstood. I agree, not good enough base to start using chains. Your not ready for chains yet XslicK.

Gutrat Wait, you misunderstood. I agree, not good enough base to start using chains. Your not ready for chains yet XslicK. no i did not, i was just agreeing with u that we should not let F&N become gheyed up, and confirming the idea that he has no need for chains.

using chains for bench help alot?

CrossFit - forging elite fitness

CrossFit - forging elite fitness

http://www.crossfit.com have you guys seen this before? they put up a workout of the day everyday that i guess youre supposed to do. workout for the 21st is Three rounds for time of:Run 800 meters 25 L-pull-ups 75 pound Overhead squats, 30 reps

each of these is a different workout 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 ½ bodyweight Bench press: bodyweight Clean: ¾ bodyweight Set up three bars and storm through for time -------------------------------- Three rounds for time of:7 Muscle-ups 225-pound Deadlift, 15 reps Row 1000 meters

http://www.crossfit.com/cf-info/excercise.html their list of excercises

thats some pretty vigorous exercises. if i didnt already have a routine for a specific goal i'd consider doing that.

its ok, not exactly well laid out or periodized, but it is decent training for general strength and fitness

CrossFit - forging elite fitness

Is all natural a thing of the past?

Is all natural a thing of the past?

It seems like so many people are using stuff now days. I never took anything, not even creatine. I dunno, I guess Id rather get there without using anything ya know? Im sure there are a ton of people out there who DONT use anything, it just seems like most are, ya know?

a lot of people are all natural, a lot of people juice.... either way their results are more directly correlated with their motivation and knowledge so i dont see what the big deal is

im guessing youve never used protein either and you weigh 140

Actually im 6', 220. all natural.

i consider protein to be natural... i mean... you eat food with protein in it... so how is that not natural?

Widowmaker Actually im 6', 220. all natural. % body fat?

XsLiCk i consider protein to be natural... i mean... you eat food with protein in it... so how is that not natural? you also eat food with creatine in it

XsLiCk i consider protein to be natural... i mean... you eat food with protein in it... so how is that not natural? well your body produces creatine, and testosterone, just not in the same levels as you get from supplements.

protein is something you need to build muscle, regardless if it is "natural' in your eyes....got any pics?

Honestly never check it. I can post my pic if youd like. My maxes are... Bench:260 ( i suck at bench) Squat: 450 Dead: 505

out. i routinely take bcaa's, and cycle creatine and ecy stacks here and there.

infinite loop out. i routinely take bcaa's, and cycle creatine and ecy stacks here and there. Then you still are natural

Best pic I got...

Video of 500 deadlift?

And please dont think Im knocking people who do use them or anything cuz im not.

I don't consider creatine/protein as "not natural". roids i would consider cheating.

Hip Hippo Video of 500 deadlift? This is just like racing huh, no timeslip, no care. Sorry no vids, I THINK i have one of 405 somewhere lol. But that's a far cry. I dont expect yall to believe me.

If it doesn't change hormonal levels to unhuman levels then it is natural to me and on that note, I am all natural.

Widow you are naturally big which is cool for you. A lot of people are naturally very skinny or small so its much harder to get as big as someone who has better phsycial genetics. My brother and I are opposites. We come from the same parents except he got certain traits that I didnt. He is taller, and can build muscle mass extremely quickly. He sees almost double the gains I see on the same workout programs. I have a runners body while he has a bulkers/bodylifter body. For me to see the same gains he gets I need to take in more protein and stuff like that. Also my metabolism is insane which means its very hard for me to keep any fat or weight gain while him on the other hand will keep all of his weight gain. If your body was of different gentics you would understand why people take supplements.

guestDJ Widow you are naturally big which is cool for you. A lot of people are naturally very skinny or small so its much harder to get as big as someone who has better phsycial genetics. My brother and I are opposites. We come from the same parents except he got certain traits that I didnt. He is taller, and can build muscle mass extremely quickly. He sees almost double the gains I see on the same workout programs. I have a runners body while he has a bulkers/bodylifter body. For me to see the same gains he gets I need to take in more protein and stuff like that. Also my metabolism is insane which means its very hard for me to keep any fat or weight gain while him on the other hand will keep all of his weight gain. If your body was of different gentics you would understand why people take supplements. he probably eats more than you

jonno he probably eats more than you not really. I was illustrating how some people may need more intake depending on their metabolism mainly. I need to eat 3 bigmacs while my bro needs only one type of deal.

to each their own speaking of car racing is nos cheating? what about slicks? or what about stripping the car, or what about... you get the point to each their own, I take protein now, might take creatine in a couple of month

Just do your own thing and dont care about anyone else's biznass.

personally, its natural if I can get it in my diet, , ie protein, creatine, etc. I'm pretty sure I can't get steriods or prohormones from my diet

Mass Just do your own thing and dont care about anyone else's biznass. exactly

Is all natural a thing of the past?

ATTN: Timber

ATTN: Timber

What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision.

ATTN TIZE how many times did your mom drop you on your head?

tize 2x less than you have never been laid

tize 2x less than you have never been laid that was so funny I forgot to laugh

Mike McShit Is this McDermott with a new name?

ACURA TL-S Is this McDermott with a new name? yeah its some dumb main forum shit btw quit quoting Tize, hes on my IL for a reason.

Mike McShit Fazle changed my name. He also did this to 404notfound. Check the archives for details. Were you involved in a thread that may or may not have pertained to a masturbating rat?

ACURA TL-S What is your ab routine? Right now I am just doing dragon flairs and V sits with shoulders and weighted side bends with arms. I think my routine might need some revision. Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs?

timberwolf Before this week I rarely did abs. Though most of my abs workouts consisted of variations of straight legged hanging raises. This week I'm doing them with the the back support on the dipping bar, low reps but with isometric holds at various positions. I was pretty much doing alot of pullups, almost always keeping my legs parallel to the floor. What are dragon flairs? Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it.

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. Isn't that a dragon flag??

timberwolf Isn't that a dragon flag?? Check your pm's

ACURA TL-S Intriguing, I might have to do some pullups like that. I am not a big fan of hanging leg raises as they seem to work my hip flexors more than my abs, but I do like supported leg raises (using the dip bar) especially with a DB or medicine ball between my feet. Dragon flairs are kind of tough to explain, but I will try. Lay on a bench and grab hold of it behind your head. Then lift your legs and but and thrust your legs away from your head bringing your legs back to a lying position as slow as possible. So in other words bend at the abs and use the weight and momentum of your legs to do a negative. They hurt like hell and are probably my favorite and the most difficult ab movement. There was a T-mag article a while ago that I got them from, but I can't for the life of me find it. As I said, before working them out regularly again this week, I had noticed lately my abs being almost constantly sore despite lack of direct work. Only thing I could attribute it too is the pullups and possibly single arm pushups. Once in awhile I did like doing seated straight legged leg raises supersetted with crunches off a bench.

yeah, dragon flags



so you can target lower abs

damn why do i only have lower abs... my top two abs are the smallest... WACK... anyone have any GOOD advice

timberwolf Isn't that a dragon flag?? Damn, no wonder I couldn't find the article.

ACURA TL-S Damn, no wonder I couldn't find the article. Heh. Do you do it from a decline bench or flat? Last time I did it put alot of pain on my elbows.

I need to start whooping more ass in abs... that's a huge problem area for me

ATTN: Timber

For those who do overhead shrugs....

For those who do overhead shrugs....

How much weight do you use? Just curious....

95-135 for sets of 20

Sounds dangerous.

timberwolf How much weight do you use? Just curious.... If your shoulder is hurting then this is a movement I would advise against.

i did them once, and Mr. Rotator Cuff was like " what the hell you doin crazy ass cracka! "

christophers i have never had any rotator issues thx benching properly and not much overhead pressing damn you christophers, damn you to hell...

christophers and no its not cuz of gear, since this gym doesnt use gear often at all. ive never seen a bottle of test squat a grand.

Jeg1983 95-135 for sets of 20 .

Dangerous, unneeded, easily replaced exercise < *

ive been using DBs, 45 lbs each

SteveO ive been using DBs, 45 lbs each Arms locked or not? I assume its limited range of motion?

cbrpimp hold barbell with weight on it above head, and shrug. bloody hell

timberwolf Arms locked or not? I assume its limited range of motion? I lock my arms Yea you don't have a large ROM when doing these

timberwolf Arms locked or not? I assume its limited range of motion? not locked, slight bend

sounds scary, i've never even thought of doing shrugs with weight above you. why would you?

My rotator cuffs punch me in the face when I try it. I've had rotator cuff issues since before I started lifting

overhead shrugs scare me

overhead squats scare me more

Mass ive never seen a bottle of test squat a grand. wrong gear dummy

I usually do a few sets of 20 with 95lbs or so to get warmed up before moving on to DB/BB shrugs.

why in the world would anyone do that? unless youre looking to get injured.

Patrick Bateman why in the world would anyone do that? unless youre looking to get injured. some people want to get big.

I do 25lbs each side of a barbell for 20 reps. I don't lock my arms or else it's too awkward to shrug but pretty close. i love these because they don't kill my hands like normal shrugs

christophers i know i feel bad, but nobody listens to me. we have tons of injuries at my gym. but the one thing we dont have much of is rotator issues, and weh ave 600+ raw benchers. and no its not cuz of gear, since this gym doesnt use gear often at all. its cuz we dont bench with elbows out and we dont overhead press very often. most overhead press once every 2-4 weeks. wait a second...overhead pressed every 2 - 4 weeks? How the hell are you supposed to get big doing that?

christophers since when are overhead presses a requirement to get big gutrat? i know of quite a few pro bodybuilders who do 0 overhead pressing. theres 300+ men at my gym who bench 700+ who do 0 overhead pressing. theres many movements that will give shoulder hypertrophy w/o the neccesary risks of overhead pressing. i know, i know, i know. you guys all know someone who has been overhead pressing for 20 years with no problems. and for that one person i know 15+ who have shoulder issues because of tons of overhead work and elbows out benching. please tell me you meant 30 people or I'm gonna cry and move to cali and go to your gym

For those who do overhead shrugs....

heres me lets see how i progress

heres me lets see how i progress

please feel free to comment... open to ALOT of suggestions i rep at 185 for bench... im 5'11 weigh 173... been eating a lot of food so i look fatter... im attempting to bulk some...

by the way i dunno how to pose... so sorry...

scrawny boy i am

lots and lots of back work.

figures?

no advice givers?

Grouch lots and lots of work. fixed. Eat big, and get a good program that meets ur needs/goals.

vettedude fixed. Eat big, and get a good program that meets ur needs/goals. well i just started back like a month or so ago before i broke my collar bone so i didnt do anything for a long time...

should i cut or keep bulking?

XsLiCk should i cut or keep bulking? god no, keep bulking

how old are you

i dont see how you are reppin 185 on the bench, u have no chest at all

TheChosen i dont see how you are reppin 185 on the bench, u have no chest at all BB bench doesn't involve all that much chest strength.

XsLiCk please feel free to comment... open to ALOT of suggestions i rep at 185 for bench... im 5'11 weigh 173... been eating a lot of food so i look fatter... im attempting to bulk some... Add about 20 lbs of fat and subtract about 50lbs from your bench and that is about where I started.

ACURA TL-S BB bench doesn't involve all that much chest strength. Is this a tru story?

heres me lets see how i progress

Sciatic Pain stops me from working out. help

Sciatic Pain stops me from working out. help

About two years ago I was diagnosed with sciatica. Well since then everytime I start up a new workout routine i'll get into it for about 2 weeks and bam it hits me. Is there anything I can do to get rid of this? I usually get a sharp pain down my left rear and it freakin hurts for like four days. I stretch every morning as I was taught in rehab. I can't figure it out. help

i have it as well, sleep with a pillow between your legs. it will work amazing.

also, do reverse hypers. if your gym doesn't have a machine, either find a gym that does or improvise and do them on the regular hyperextension bench facing the oppossite direction. reverse hypers are one of the main reasons i am even able to go to the gym anymore after my herniated disk a few years ago that had me basically crippled for a long time.

Undefined also, do reverse hypers. if your gym doesn't have a machine, either find a gym that does or improvise and do them on the regular hyperextension bench facing the oppossite direction. reverse hypers are one of the main reasons i am even able to go to the gym anymore after my herniated disk a few years ago that had me basically crippled for a long time. Can you describe how to do the reverse hyper? I don't know all the technical terms. thanks

Some day people will use the search function. http://forums.offtopic.com/showthrea...light=sciatica

Jeff Coleman Some day people will use the search function. http://forums.offtopic.com/showthrea...light=sciatica Uh read that before I posted my question, but thanks anyways.........

Sciatic Pain stops me from working out. help

Calories in a gram of carbs/protein/fat?

Calories in a gram of carbs/protein/fat?

What are the calories in a gram of protein, fat and carbohydrate? I am setting up my diet and I want to do it right. The numbers I came up with are 4 calories per gram for protein, 3.5 cals per gram for carbs, and 9 calories per gram for fat. I wonder if those are right. Thanks!

4 per carbs. rest of the #'s are right. you can find this on a cereal box

nonplus 4 per carbs. rest of the #'s are right. you can find this on a cereal box Well i'll be damned. Thanks!

Well then lets use this thread for something else. On my diet that I am starting next week, I need to eat around 2250 - 2450 calories a day at the beginning(205 lbs). I am wondering should I eat my bigger meals earlier in the day and tick myself down towards the end and eat my carbs in the morning?

Try to eat a good lump of your carbs before your work out... assuming you are lifting too?

iwishiwascool Try to eat a good lump of your carbs before your work out... assuming you are lifting too? Definatly, I just finished writing up a routine. But I workout at like 10 in the morn after waking up at 8:30 - 9:00 so I will eat a carb breakfast, oatmeal and english muffins Workout Sunday: Boxing/Jump Rope Monday - Back/Biceps Deadlifts - 4 x 8, 4, 4, 6 Chin-ups - 3 x 6, 6, * Row Machine - 3 x 6, 6, 6 Barbell Bicep Curls - 3 x 6, 6, 6 Hammer Curls - 2 x 8, 8 Hanging Leg Raises - 4 x 15, 15, 15, 15 Mon Night: Running Tuesday: Boxing/Jump Rope Wednesday - Legs Squats - 4 x 8, 4, 4, 6 Squat Press - 3 x 6, 6, 4 Leg Curls - 3 x 8, 8, 6 Calf Raises - 4 x 15, 15, 15, 15 Wed Night: Running Thursday: Boxing/Jump Rope Friday - Chest/Shoulders/Triceps Dumbbell Incline - 4 x 8, 4, 4, 6 Dumbbell Bench - 3 x 6, 6, 4 Arnold Presses - 3 x 6, 6, 6 Upright Rows - 2 x 6, 6 Cable Pressdowns - 3 x 8, 8, 6 Crunches - 4 x 15, 15, 15, 15

looks fine, but you should throw some protein in the mix pre work out too.

iwishiwascool looks fine, but you should throw some protein in the mix pre work out too. I know that, I am going to go through and set out when I should eat at what time during the day for my meals. IE: Breakfast: Calories 600, Carbs 60g, protein 40g, fat 20g etc etc... thats not what I am going to use, thats just an example. I always mix 8oz of OJ and a scoop of whey for my preworkout drink.

Calories in a gram of carbs/protein/fat?

chest peck help

chest peck help

k can someone just whip up a quick day at the gym for what they did on chest days, like what are some real good excercises to bulk up in the upper area you know what i mean?

Incline BB or DB Flat BB or DB Dips Flies(if you want) End of workout. SHould take no longer than 45min.

and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee

dougie090 and thats a pretty solid workout for the pecks, fuck i wish i knew all the mumbo jumpo excercise talk to tell you what i was doin, i can only describe them hahaha, ohh fuck mee There is no K in pecs. Your rep base will be dependent upon your goals.

haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10??

dougie090 haha you fucker aright so what do you thinks a good amount of reps, i would normally just do 3 sets of 10?? Jesus. You need Jesus.

Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10

actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself

Silver85327 Im curious to, what is a good way to set up my reps? In highschool 7 years ago they had us doing the same thing 3 x 10 Depending on how often per week you are hitting that muscle. Just do 3x8 for now.

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself I have the suggestive shirt, it says "geologists make the bedrock"

Neo22 Depending on how often per week you are hitting that muscle. Just do 3x8 for now. Today was my first day working out I plan on going to the gym 5 - 6 times a week. I really need to set up some sort of routine so I dont look like a retard in there.

k thanks neo you sound like you know what your doing, god bless ya

hahahah silver that was some funny shit, i know how you feel though hahah that is fucking hilarious i cant stop laughing, i can picture you just walking around haha fuck me thats funny

Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though

Chalkitup Your number of reps should depend on what your goals are (i.e strength, endurance or size) but since you're just starting out you should train your muscles to get used to lifting. I'd suggest doing two sets of about 14 reps to begin with as a warmup and then 3 sets of 12 focusing on form rather than trying to throw the weights up. This will help get your core muscles up to scratch and help you learn the right form to begin with rather than shooting for numbers. If I have a break for more than a couple of weeks I tend to do a week where every day I do an exercise on every muscle group. i.e Monday: Squats x 5 + pec deck x 5 + Seated row x 5 + shrugs x 5 + tricep ext x 5 and standing curls x 5 wednesday: leg ext + DB press + bent over row + military press + skull crushers + preacher curls Friday: hack squats + incline press + wide grip chin ups + lateral raises + dips + bb curls Gets my body back into the swing without hurting myself trying to lift what I did the last time I was in the gym so its probably a good way for you to get yourself into the gym routine without hurting yourself so bad that you don't come back. Not for everyone though Nice now if I only knew what some of those things were.

Sorry, I know how you feel I read most of the threads in here and they may as well be in japanese so dont be afraid to ask. What in particular don't you know?

yah im not familiar with skull crusher, hack squats, preachers curl im sure i know what they are but i have a differnet name for the fucking thigns

Skull crusher - Lay on the bench on your back and using a barbell and grip with palms facing up (or towards your feet) straighten your arms so that they are perpendicular to your body. Now by bending at the elbow you lower the bar down towards your head. Start off light and try and focus on keeping your elbows neat and together. Hack squats are a machine lift. You begin in a standing position with pads on your shoulders that attach to the "carriage", unlock the carriage and position your feet so that you when you squat you are positioned as if sitting in a chair. Again keep your knees steady and get someone to check that you're going deep enough. Preacher curls - these are an isolated bicep curl where you sit or stand with a barbell or dumbells and the tricep part of your arm is rested on an inclined pad. Now when you curl the pad keeps your elbows in position and you isolate the biceps when curling. This is the type of form that you are aiming for when free lifting where your control muscles keep you in position and lifting the weights rather that swinging them.

ahh yes i know what the preacher curls are now, yah they are harder since you cant swing, good workout, the hack squats i dont know i dont have that machine the gym im at im pretty sure, so for the skull crusher you will kinda loook like an L like your on your back and your then lifting upwards? or are you going out over your head so its just like a straight line you know?

Start step 1 Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position. finish

Hack squats You shouldn't lock your knees out during the exercise so that your quads stay loaded

you need the sex muscles bro

db preachers

For Chest I like something along the lines of Flat BB 10,6,4,4,2 Incline DB 3x6-8 Incline Flies 3x8 Flat Flies 3x8 Then the next week do Incline BB 10,6,4,4,2 Flat DB 3x6-8 Flat Flies 3x8 Incline Flies 3x8

Sgt. Ownage actually the chest peck is a very difficult muscle fiber to train. few are aware that there is such a muscle...but due to VPX's latest research, there is a chest peck. Important: In order to train the chest peck, you have to find the largest black cast iron cauldron and mix the following ingredients: 1 part goat testicle, 2 parts greek alphabet, 3/4 part Abercrombie sexually suggestive shirt, and most imporantly 240c VPX Gangsta Test The chest peck originated in mythology. Zeus (or Jupiter in Roman mythology) would cast down chest pecks from mount olympus at evil doers. Once struck by the chest peck....fuck i dont even know where im going with this...fuck yourself Buy an av, you are

chest peck help

Hmmm trouble coming up with a descent routine...

Hmmm trouble coming up with a descent routine...

I have gotten a bit out of shape, need to lose body fat and put on muscle mass... I'm about 5"10 / 5"11 @ 180-185lbs, not much muscle defintion due to body fat, when I was 165 pounds I have much better defined muscles. Anyways I used to work out every day with random breaks, chest/biceps back/triceps shoulders/legs however I hit a plateau pretty quick because I was overworking myself I've since expiremented with different routines, lately i've been doing 0 legs.. I want to do a routine for 6 days a week... Sundays I work a f'd up schedule and cant make it to the gym. I was considering Day 1 - Chest, biceps, triceps, abs Day 2 - Cardio Day 3- Back, Shoulders, traps Day 4 - Cardio, abs Day 5 - Legs, lower back, abs Day 6 - Cardio Day 7 - Off However i'm a bit edgy on doing a muscle group only once a week so i'm confused and having a hard time figuring out what I should do...... I think a muscle group once a week isn't enough, I like to get really sore then I recover usually on third day so hmmm.... any ideas??? P.S dont gimmi any shit about doing chest with tricep instead of bicep or viseversa, it makes no fucking diff; everyone does it differently and i've tried all combinations finding little difference. before, about 165 pounds now about 180

great, your avatar made me not as hungry.

lol

you gonna get hit wif the sticky stik, boyo

Too much cardio, not enough lift.

~stangzorized~ Too much cardio, not enough lift.

*decent

christophers rountine, drop down calories, drop down cardio

Whats wrong with cardio?

nothing, I just think theres a bit to much of it in his routine

hmm so maybe limit cardio to twice a week? or even once a week?

how about a rotation of Day 1 - Chest, biceps, abs Day 2 - Back, triceps, abs Day 3- Legs, Shoulders, Lower back Day 4- Cardio with random days off?

baghrhrg decent, dunno why the hell I wrote descent..

I dunno, I do cardio 3 times a week. But I am just looking for something to do I guess. :-x

Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs

mike Day 1 - Legs Squats Leg Press Quad Extension Hammy Curl Standing Calf Raise Day 2 - Chest/Tri Flat Bench (alternate bb/db weekly) Incline Bench (alternate bb/db weekly) Pec Deck Dips Tricep Rope Pull Down on Cable Machine Skull Crushers CG Bench Day 3 - Back/Bi Deadlifts Pullups (palms out, wide grip) Bentover BB Rows Seated Cable Rows Barbell Curl Preacher Curl Hammer Curl with Rope attachment on Cable Machine Day 4 - Shoulders DB Press Rear Raises Lateral Raises Shrugs Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows?

What's your av all about?

Ilyusha What's your av all about? A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon.

chlywly A little sumptin sumptin I did for a uni project... http://chlywly.designverge.net/zeebo went out on the town scaring the fuck out of people, cars stopped, people crossed the street and tripped over themselves falling, umm no one asked him for any help and did their best to avoid him, wouldn't even let him on the bus. part 2 is coming soon. That's fuckin dope..

If you asked me I would say you should lift more weight less often. What youre doing now obviously isnt working, so how much could it hurt to go 3-4 times a week? When I started doing that I saw instant strength gains because when I was going 6 times a week I was overtraining. Maybe you should cut out some ab stuff as well, some compound movements such as squat will work your abs, so just have an ab day on a different day than your legs day. By the way, make sure you actually have a leg day. In my opinion, probably the most important day. But thats just my opinion.

chlywly Thanks, i've however never done deadlifts yet, should I start doing them? Also any advise? Also whats Pec Deck? and Bent over BB rows? pec deck: bent over row (sorta): do deadlifts.

That bent over row pic sucks ass. The bar is going too high up in the chest area.

ok cool, any good sources on doing a proper dead lift?

Hmmm trouble coming up with a descent routine...

Is my body just not meant to lift heavy ass weight?

Is my body just not meant to lift heavy ass weight?

when I first started lifting (a few years ago) I remember doing sets of bench with 50lbs (total). now I'm sure a lot of that was form, stabalizers, etc, but even so I doubt it would've been that much higher. Basically my point is that I have very little natural strength. I was always one of the weaker kids in highschool gym class, and I know my dad isnt very strong. Doing squats I could never lift significant amounts of weight (dont do them now because of unrelated knee/back injury). Deadlifts were better, but every once in a while I would hurt my lower back and have to take a break for a few weeks. And now just recently I hit a 5 rep max on bench, and the next day/that night my elbow starts hurting like a bitch. So my point is, I never really had much strength, and when I lift heavy I end up hurting myself. Let me assure you that I dont have horrible form or whatever. So should I even bother going heavy, or just try to be happy with going lighter?

I also have pretty small wrists/bone structure

I was one of the weakest/slowest/smallest kids in high school too. I started benching with 30lb db's. I'm still not nearly as strong as I would like to be, but I'm 50lbs heavier and lifting weight I never thought I would be able to even three years ago... moral of the story -- eat, lift, GFH so your elbow hurts, big fucking deal. You completely glossed over the fact that you hit a 5rm PR. Go easy for a couple weaks, rehab it if needed. If it happens again, figure out what is causing it. Maybe your form is good but you just moved something slightly wrong that time. If you get hurt lifting heavy, figure out when it happens. Don't go to failure EVER if that is when you get hurt. See what I'm saying? Lift heavy enough so you know you REALLY know you are giving it your all... try HST or some other progressive load routine. Maybe that will prevent injury. Bottom line - is it worse to have your elbow hurt for a week or two, or feel weak/small/unconfident/etc for your entire life?

yeah, you make some good points, and that is pobably the road im taking. however, you also brought up another good point. I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around.

What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away.

velamint I have a pretty shitty metabolism/fat deposit areas. If I have some chub, I have some bitch tits. And while part of me just wants to eat everything in site and get as strong as possible, another part of me would like to be able to wear t-shirts this summer without worrying about my boobs jiggling around. Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are naturally very lean and do not carry much lbm. The best idea is to figure out what your maintenance calories are, then add about 500 per day to that. Get some calipers and learn how to measure your bodyfat. It doesn't matter if it's 100% right, just that you do it the same each time you check it. Lift fairly heavy and track your progress for a few weeks. If you are getting significantly fatter, lower cals a bit and do the same thing. The important thing is keep track for a while so you know what your body needs in order to grow without excessive fat gain. *note - this is for gaining muscle, not losing fat. To lose fat, read the fat loss sticky. Do the same tracking, but lower calories until you see results. Choose what is more important to you, because you aren't going to gain muscle AND lose fat at the same time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible.

gstrdr1 What type of lifestyle do you lead? Are you an active person?? The reason I'm asking this is a friend of mine started experiencing some wrist pain after the first couple of months lifting. Basically, what it came down to is, and I hope this doesn't sound idiotic, is that since he had a desk job, and having a relatively low activity level his muscle strength was gaining faster than his body structure causing joint and tendon pain. He remedied this by using a stress ball while at work, and doing some very basic calestenics (sp?) in his apt. Once he strengthened his base structure the pain from lifting all but went away. eh, I'm pretty much your average college kid, I dont think that kind of thing would be causing too much of a problem, although I think I definetely need to up stretching and things like that...I'm actually going into physical therapy soon for back problems too

shastaisforwinners Not everyone can/needs to eat everything in site in order to gain. You are one of them, as am I. The ones that need to do that typically are e time. The best you can hope for is gaining muscle without much fat gain, or losing fat while keeping as much muscle as possible. I know, I know...this is just another thing that complicates this all for me but yeah, I am modifying my diet now and trying to figure out how many calories I need to be taking in, etc

I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. edit: Put it in perspective though... you're in college. How much more shit do you do on a daily basis that you don't want to? You do it to get ahead. Working out is the same thing.... well, you do it to get head. Either way, you benefit.

shastaisforwinners I know, it's a bitch. The plus is that once you do it for a few weeks, it's easy to do almost unconsciously. You start to know the nutritional content of things you normally eat, and can add up what you need in your head. Writing it down all the time is the best way to be sure, but it's a pain in the ass. yeah, at least theres fitday..I'm pretty much eating the same stuff every day, so it makes it easier

see my edit for motivation

I'd work on lower weights at this time to get your body parts stronger.

Is my body just not meant to lift heavy ass weight?

*Pics* I have these two DB's only, what exercises can I do.

*Pics* I have these two DB's only, what exercises can I do.

25 pounders, All I know is to do DB press, what else can I do. Thanks for anyhelp given, and I know there is forum but, nobody answers my questions.

farmers walk to the gym and buy a membership

jonno farmers walk to the gym and buy a membership

I am 15 and nobody can take me its 12 mmiles away.

jonno farmers walk to the gym and buy a membership then trade the db for gym credit

www.google.com

stealthrapt0r then trade the db for gym credit i am 15, nobody can take me.

jonno farmers walk to the gym and buy a membership bwhahahahahahahahahaahhaaha jonno > most

pandob i am 15, nobody can take me. man up sissy boy

you could try to take a weight training class at school

stealthrapt0r you could try to take a weight training class at school i really thin and can't lift much, I dont want to embarase myself.

pandob i really thin and can't lift much, I dont want to embarase myself. We all start somewhere.

pandob i really thin and can't lift much, I dont want to embarase myself. For a second there I thought a gym was for self improvement. Maybe I'm wrong. Seriously though I have never saw a really skinny dude at the gym and thought less of him. I think it's pretty cool that he got out there and wanted to change.

sr20wop jonno > most agreed!

if only big burly men went to the join, eveyone would be scrawny.

pandob i really thin and can't lift much, I dont want to embarase myself. sr20wop man up sissy boy .

pandob i really thin and can't lift much, I dont want to embarase myself. There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it.

pandob i really thin and can't lift much, I dont want to embarase myself. dont be a fucking pussy! we all started somewhere, who gives a fuck what other people thiunk, do this shuit for yourself. If you cant sacrifice something, than you might as well quit trying.

armond There are plenty of people like you in there I am sure. Dumbbell Press Hammer Curl Curl Overhead Tricep Extension Single Arm Overhead Tricep Extensions(dangerous IMO) Flyes Dumbbell Pullover Single Bentover Dumbbell Row Dumbbell Overhead Press Lunges Dumbbell Squats(you will definitely need more weight in the future/soon) Pushups(use the dumbbells as the grips) Concenration Curls You can do pushups, crunches, leg raises, pullups(if you have a bar somewhere), dips(side of bench, bathtub, chair), running... Start saving some cash for a small home gym set, then add on as needed in the future. A good bench is around 100-150 and a set of weight with 2x45s, 2x25s, 2x10s, 2x5s, and a 45lb bar is around 80-100.. If you have a b-day coming up, ask for it. thanks so much man, thats all i needed.

kickbacks

trade them in for a bike so you can bike to the gym?

You can literally work out every body part with those, but you will quickly out grow it. Does your school have a weight room?

Bike to the gym. Any kid should be able to bike 12 miles in an hour. It's not that difficult.

Your 15 so im assuming your a freshmen and im damn sure there is a weightroom in your school just go after school

wtf @ only 25s Fuck all that.

*Pics* I have these two DB's only, what exercises can I do.

Noob cutting question

Noob cutting question

Say when I started cutting at 194 lbs, I tried to take in about 1940 calories. Since I have lost weight (at 175), should I take in 1,750 calories now? (I'll delete once answered)

the real question is why are you still cutting at that weight

gsteclipse97 the real question is why are you still cutting at that weight

eclipse is right, but how tall are you?

gsteclipse97 the real question is why are you still cutting at that weight I still have a lot of bodyfat. I realize I should weigh more, but I don't. Most of the fat came out of my legs/ass, and not a lot out of my chest. I'm 6'0 This problem actually has me worried daily, but i'm just trying different shit until boot camp.

if you weight 175 at 6' and are saying that you are fat you dont have much muscle. if i was you i would try to add some lbm

That is a picture of me at 175. I can feel a lot of muscle in my chest, but I also realize that I am not nearly strong enough. My max bench is around 205 at the moment. I am still new to working out and I see new gains pretty quick, but the problem still stands. Couldn't I cut about 10 more lbs of bodyfat then just keep having gains and get bigger like that? (Sorry, I am so noob at this, it is embarrassing.) I would really appreciate any help I can get. I don't want to fuck this up!

you dont look that fat. you would look a lot more solid if you added 10lbs of lbm over cutting 10lbs of fat in my opinion

I was more under the impression of calories in is more a 11-12xbodyweight, but you do adjust to the weightloss.

gsteclipse97 you dont look that fat. you would look a lot more solid if you added 10lbs of lbm over cutting 10lbs of fat in my opinion Should I up my calorie intake (God that would be nice) but keep doing cardio in the morning for fat loss? (Just like 12 minutes of fast pace walking)

Socrates Should I up my calorie intake (God that would be nice) but keep doing cardio in the morning for fat loss? (Just like 12 minutes of fast pace walking) i would up it. lift and do cardio like 3xweek at 30 min medium pace. my opinion

gsteclipse97 i would up it. lift and do cardio like 3xweek at 30 min medium pace. my opinion Alright, i'll try that. I'll try to bump it up to around 2300-2400 calories a day (shit ton of a protein) and keep lifting.

Noob cutting question

Another dumb question from me

Another dumb question from me

So im at my gym doing my thing today mostly just farting around on the tredmill because I started Christophers routine in the middle of the week and I dont want to get super serious about it until monday where I can really go at it. Anyways im noticing my gym has about a 50/50 split when it comes to free weights versus machines. I know most if not all of yall lift with free weights so you can work your stabalizers. That being said since I have no work out partner and I wanted to find my max on like bench or squats could I get a accurate number from the bench press machine/leg press machine? Is there a disadvantage other than stabalizers to useing machines?

Anyone?

Why don't you use dumbbells I sometimes don't have a workout partner either and just use the dumbbells for most stuff.

no you can not get an acurate number, ask for a spot, i do all of the time.

Yeah your gym should have people that can help with a spot. If not, then your gym most likely blows.

squat in the cage and ask for a spot on your last set on bench

Another dumb question from me

Post your MOST and LEAST worked out areas

Post your MOST and LEAST worked out areas

Most - other than forearms indirectly, shoulders Least - abs and calves

Most: back & Grip Least calves biceps

most: lower back, posterior and hams (I love to deadlift) least: forearms

most: tris, shoulders least: hamstrings

most: tri's least abs/chest, because my bench sucks

i dont train abs as much as i should but i just started

GTPBR most: lower back, posterior and hams (I love to deadlift) least: forearms but replace forearms with traps

Most: pretty much all lower body (besides calfs) Least: calves abs I <3 squats

most: hams, quads, pecs, tris, delts, post. chain, lats, traps least: biceps and the pen0s.

Most :Tris (just because they are worked in so many exercises that don't target them) Least: Forearms (never, unless you count gripping DBs and barbells for various exercises)

Most: back, quads/hams Least: calves, biceps

most:abs least:forearms, calves

Spyde|2 "Why did Lisa dump me? Is it because of my small calves? They're the hardest place to add mass!" /Milhouse Most: Chest Least: Everything else

most: back least: penis

Most: Legs (squat) Least: Calves

most:lats least:chest(cant bench or fly cuz of bum shoulder )

Most: Chest Least: Legs (i run a lot, and have genetically large,strong legs)

Post your MOST and LEAST worked out areas

3 months off, and i was owned. a thread of my laziness.

3 months off, and i was owned. a thread of my laziness.

lets hope this thread becomes my reminder that its bad to get lazy. feel free to chime in and remind my sorrowfull ass of this. finally dragged myself into the weightroom today. figured id go light, spend an hour to remind my muscles what it means to move. did a mini full body workout, just hitting mostly compound movements. i hate the first day back after a break. i lost so much damn strength! squats-2x8@275. compared to max of 405. and my form bites ass. my hams are so weak. thats a problem area for sure. dl-3x3@315. couldnt hold the bar. compared to 405. surprisingly, the form and weight felt much better than the squats. maybe ill focus more on these, sldl and gm's bench-1x3@275. 2x3@225. max was 335, so not too far off. but damn its gonna take some work from my arms shoulders and back. since my arms were doggin on bp, thought id focus on tris a bit. db bench-2x8@90s. form wasnt hot. elbows started to flare. skull crushers-3x8@60. felt ok, more on joints than muscles. think my body is just tight. supersetted with:db curls-3x6-8@50. easy, but whatever. just curls. really wanted shoulder work, but they were starting to burn from bench. so just did side and front lateral supersets-2x6-8@35. big big drop there. normally use 50-55. def affecting my bench. ended with db shrug-2x8@75. just completely depleted. almost threw up, went home. at least this was a good gauge for letting my body know time to get back into it, and a decent idea of some weak(er) spots. thanks for listening. like you cared. carry on now.

it's been 3 weeks for me I'm scared.

just came back from a long drought and it feels good!

i just came back not so much from heavy lifting, but most any heavy activity at all. although my break was only a month and a half. but after 3 days i've already noticed my muscles are harder and a bit fuller. i'm excited about the future.

ceaze whats happening to you man? recent pics?

Peal ceaze whats happening to you man? recent pics? someone tried to steal my car and the parts to fix it have been backordered

I've been off for six weeks due to working too much, tomorrow will be my first day back. I've probably lost ten pounds

hernia surgery has set me back a few weeks. sucks

update one day later. my traps hurt. my legs hurt even more. its going to be a rough night. i love day 2 soreness

I feel like I want to cut everything but my torso off, first day back from a few breaks. Probably about 3 weeks, worked out for a week before that, then maybe even another 3 weeks before that. Oddly though, my strength hasn't suffered THAT much. I think its mostly because I don't push myself hard enough though. Squats I always get nervous because I don't have anybody spotting me. I switched gyms and they have these queer ass hexagonal or octagonal plates that make it kinda fucked up to do deadlifts Bench I actually feel about the same after incorporating some leg drive and a little arch. I still have to get it down a little more but I tried lots of variations and seem to have found one that worked fairly well for me. I'm more happy with myself for going than pissed off about my losses in strength.

i took last summer off it sucked im hoping this summer wont be like that

i wonder what ceaze drives

nukegoat i wonder what ceaze drives minivan

jonno minivan i'm guessing an older bmw 3 series

im guessing bang bus

i havent done shit all for practically the whole winter. maybe hit the gym handful of times in that 3ish month time. today i went in and no strength loss on main movements...none. i only noticed a 2 rep decrease on my hammer curls. but during that layoff period i did maintain a fairly decent high protein diet so i think thats what helped me most. im feel fresh as fuck too, cns really feels nice, feels like i think i'm almost gonna make some explosive noob gains. im really starting to think extended layoffs from working out are beneficial.

thank christ, dont ever want to drop the weight on the hammer curlzzzz

HP_84 i havent done shit all for practically the whole winter. maybe hit the gym handful of times in that 3ish month time. today i went in and no strength loss on main movements...none. i only noticed a 2 rep decrease on my hammer curls. but during that layoff period i did maintain a fairly decent high protein diet so i think thats what helped me most. im feel fresh as fuck too, cns really feels nice, feels like i think i'm almost gonna make some explosive noob gains. im really starting to think extended layoffs from working out are beneficial. but, CAN YOU STANDING MILITARY PRESS YOUR BODYWEIGHT?!?! LIGHTWEIGHT!!!@@@!!

GuOD but, CAN YOU STANDING MILITARY PRESS YOUR BODYWEIGHT?!?! LIGHTWEIGHT!!!@@@!! you come to windsor and i military press you? this sounds good?

nukegoat i wonder what ceaze drives VW golf

Ceaze someone tried to steal my car and the parts to fix it have been backordered Why not bike there?

3 months off, and i was owned. a thread of my laziness.

Hello to F&N

Hello to F&N

How's it going F&N? I decided to stop being a lurker, get a sub ,and make my frist post here. I don't have any progress pics for you right now but I have gained 25 pounds since January after reading up on bulking here. (160-185 at 5'11) Personal Bests for the big three are:Dead: 400 Bench: 200 Squat: 250 These are from highschool when I was on the powerlifting team in the 165 class and we did our deadlifts straddle Right Now Dead: 320 Bench:195 Squat: 245 Got a bit weaker due to laziness and lack of knowing what I'm doing. Will get some pics up soon.

Will do soon. My last final is in approximately 5 hours so I will be able to get back into my routine more consistently.

superbri007 i have one more week of classes then like 4 finals Yea I just finished all that bullshit and am currently ruining my diet with a 2 liter of mountain dew to stay awake and study for this anthropology crap. On the bright side summer is here and I plan on breaking 200 lbs here soon. Hopefully I don't get too fat since I used to be a Cross Country runner and when I don't look like an ethiopian I feel fat. I'm like a woman sometimes.

Yea today convo with mom :Mom: You're starting to look chunky Me: Mom: Well it's true Me: gonna go purge myself and run the minimarathon. Bye.

superbri007 slap her with your deltoid good idea

Hello to F&N