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

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

8 months lifting progress

8 months lifting progress

this is me after 8 months of lifting.. wondering which areas u guys think i should be concentrating on now? i know my chest definetely needs work, been slack in that area bcos of many wrist/elbow injuries that affected my pressing movements im 5'7" and around 143lb (up maybe 11lb from when i started lifting).. i dun have any starting pics of myself, but i guess i can say a few years back i had the typical skinny asian body.. still skinny now but wit a lil bit of muscle :]

eat more

Looks like you need to beating a lot more. Your chest looks like your biggeset weakness, along with your arms. Your abs could use some more work. Your back and shoulders look amazing for yoru weight.

xpinchx Looks like you need to beating a lot more. Your chest looks like your biggeset weakness, along with your arms. Your abs could use some more work. Your back and shoulders look amazing for yoru weight. But yeah, I would agree with everybody else too, you need to increase your food intake. What does your routine look like though?

you need before pics to judge 'progress' and keep eating.

eat eat eat eat

Bulking time.

chest - cable flies if you can't press

my routine is always changing to accomodate for injuries i get from breaking : i was doin westside before but the ME benching was probly too heavy on my elbow and wrists... so now i switched to more of a MAX-OT style workout i guess my back and shoulders are more developed bcos i do planches, but yeh all my other parts are pretty dismal but im definetely gonna take f&n's advice n start bulking now!

impressive lats for your size.

Good job on the lats.

8 months lifting progress

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....

Leg Cramps during workout?

Leg Cramps during workout?

weird shit, the last two leg days i've been getting cramps primarily in my calves, but also in the top of my quads. i went pretty heavy on the leg press to start out the day, it felt good. then while doing decline situps my quads started to cramp. my partner said its cause im pulling myself up with them, but i couldnt feel it. then on leg curls my right calf cramped on my 2nd to last rep. by then i was getting a little worried, cause sitting calf raises were next. this time both calves cramped on both sets. it sucked. why is this happening? i had similar problems last week during leg day, but it was a lot worse this time. is it my calorie deficit? i kinda have a cold now, could that be it? or the EC?

Leg Cramps during workout?

Rack Lockouts

Rack Lockouts

How far are the pins supposed to be above your chest? I did it today with ~2-2.5 in gap is that okay or should it be more?

I only moved the weight 5 or so inches today

Mike McDermott you can put the pins anywhere between your chest and your lockout

they also mimic the stroke of a normal bp more that a pin press

Rack Lockouts

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?

is the Squat an all-in-one?

is the Squat an all-in-one?

All-in-one leg exercise? meaning targets all the muscle groups in the leg? also.... for good mornings, do you position the bb where you would if you squat?

For GMs I place it slightly lower than where I do for squats.

i was wondering this also, since i don't really do any calve work at all...i do deads and squats

it doesnt work out your groin like those SWEEET ass groin machines that all the fat girls do.

tize actually a wide stance squat with knees out will hit those particular muscles

tize what kinda routine do you do? for legs? hack squats, leg press, plate loaded squat machine thing. i switch those up every week, then quad extensions, hamstrings, calves. i do squats occassionally

tize i thought you knew more than this i dont know EVERYTHING

tize actually a wide stance squat with knees out will hit those particular muscles which is why I don't do heavy squats with wide stance in socks on a smooth floor anymore

deznutz i dont know EVERYTHING You post alot, you should know THAT. Think about the joints involved in squating, and the muscles that move those joints. That is your answer.

is the Squat an all-in-one?

Whose in the Loose skin crew with me?

Whose in the Loose skin crew with me?

Lost a significant (100lbs) of weight, and now your stuck with this loose, pudgy, loose skin..... Ill tell you, if you didnt know i lost 100 lbs, you would probably think it was a sack of fat or something. Its a huge thing for me....i dont know if it is for other people who have lost weight. I hate the sag on my stomach the most. But with it also, my muscles dont nearly look defined if i didnt have it.

Take it as a sign that you are meant to be HYUUUGE.

Loose skin crew member since 2003 Once I get down to about 200lbs, I'm gonna look into getting surgery to get it cut off.

im 19 and im on my way to 50 pounds lost total, will i have loose skin

Edghill im 19 and im on my way to 50 pounds lost total, will i have loose skin maybe, its partially determined by half fast ya drop the weight. The slower you lose it, the more time the skin's elasticity has to adapt. you should already have an idea by just looking in the mirror I dropped like 10lbs a month, which didn't let the skin adapt to my smaller body

Dragon420 Loose skin crew member since 2003 Once I get down to about 200lbs, I'm gonna look into getting surgery to get it cut off. Good luck, insurance wont cover it, i have been to a plastic surgeon already...he said it wasnt worth it...but i think it was

i have dropped 15 pounds in the past 6 weeks so i dont know, i dont see any loose yet, im hoping that im young enough now that it will come back.....i guess we will just wait and see, August 6 is my 20th birthday and i want to be down 40 by then

Dragon420 maybe, its partially determined by half fast ya drop the weight. The slower you lose it, the more time the skin's elasticity has to adapt. you should already have an idea by just looking in the mirror I dropped like 10lbs a month, which didn't let the skin adapt to my smaller body I wish i knew about this sooner..... i lost 100lbs in about 3-4 months

deznutz I wish i knew about this sooner..... i lost 100lbs in about 3-4 months DAMN how did you manage that

christophers i just take a bath in preperation H before i'm going to fuck a girl

christophers i just take a bath in preperation H before i'm going to fuck a girl

Edghill DAMN how did you manage that motivation, dedication, girls, parents... didnt see OT F&N until i lost all the weight....... No fast food No candy No pasta I was addicted to pasta....i used to eat it with noodles and butter.... but i cut a lot of food out and limited myself to at least 800 cals...

deznutz Good luck, insurance wont cover it, i have been to a plastic surgeon already...he said it wasnt worth it...but i think it was fdefinitely worth it to me too. all that extra skin just looks bad to me. I really gotta start saving up cause I want to get that and laser eye surgery too. maybe if we get enough of a crew we can get a deal

Dragon420 fdefinitely worth it to me too. all that extra skin just looks bad to me. I really gotta start saving up cause I want to get that and laser eye surgery too. maybe if we get enough of a crew we can get a deal I dont think they would give a group rate...if we all showed up wanting a tummy tuck...

when your skin is loose like that, is it also thin?

deznutz I dont think they would give a group rate...if we all showed up wanting a tummy tuck... if there's enough of ex-fatty's standing around the guys porsche/ferrari/whatever, think he'd be dumb enough to say no?

Dunken when your skin is loose like that, is it also thin? Yes, but its hard to tell between fat/skin........plus i have a distended stomach....

anybody here with lots of extra skin in single digit bf%? I was reading an interesting article about this a few weeks back, let me see if i can find it.

ok well it's not really an article but interesting anyway Dear Tom, Before I ask my question I just wanted to say thank you for all the help your Burn The Fat, Feed The Muscle e-book (and the monthly newsletters) have given me with my recent weight losses. Last summer I began a fat loss program using your e-book and it worked so well I got down to 15 1/2 stones (from 19). However, this has caused me a problem: Excess abdominal skin. I didn't crash lose this weight, it came off at the rate of about 2 lbs. per week. Now I'm unsure of whether to carry on, as my abdomen has quite a lot of excess skin - I feel like I've turned into a bloody Shar-Pei! (you know, as in the dog!) Does everyone go through this? Will the skin tighten up? I was overweight for more than 12 years. Am I going to end up needing surgical skin removal? Can you offer me any advice? I'm a medical student in the UK and my colleagues seem determined to proffer surgery as the only option - Needless to say, I would like to avoid that if at all possible... Sincerely, Mike Hi Mike Thank you for your email and congratulations on your successful fat loss Regarding loose skin after large weight losses, here's what I can tell you: 1. Skin is incredibly elastic. Just look at what women go through during pregnancy. Skin has the ability to expand and contract back to normal to a remarkable degree. 2. Elasticity of skin tends to decrease with age. Wrinkling and loss of elasticity is partly the consequence of aging (genetic factors) and also a result of environmental factors such as oxidative stress, excessive sun exposure, and nutritional deficiency. The environmental parts you can fix, the genetics and age part, you cannot. Advice: Get moving and change the things you have control over... Be realistic and don't worry about those things you don't have control over. 3. How much your skin will return to its former tautness therefore, depends partly on age. The older you get, the more an extremely large weight loss can leave loose skin that will not return to normal 4. How long someone carries extra weight has a lot to do with how much the skin will become taut after the weight loss: For example, compare a 9 month pregnancy with 9 years carrying 100 excess pounds. 5. How much weight was carried has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so much and be expected to "snap back" one hundred percent. 6. How fast the weight was gained also has a lot to do with how much the skin will resume a tight appearance. Your skin can only be stretched so quickly and be expected to "snap back." 7. How fast weight is lost also has a lot to do with how much the skin will tighten up. Rapid weight loss doesn't allow the skin time to slowly resume to normal. (yet another reason to lose fat slowly; 1-2 pounds per week, 3 pounds at the most if you have a lot of weight to lose, and even then, only if you are measuring body fat and you're certain it's fat you're losing). 8. There are exceptions to all of the above; i.e, people who gained and then lost incredible amounts of weight quickly at age 50 or 60, and their skin returned 100% to normal. 9. There are many creams advertised as having the ability to restore the tightness of your skin. None work - at least not in a noticeable, measurable way - and especially if you have a LOT of loose skin. Don't waste your money. 10. If you're considering surgical skin removal, consult a physician for advice, because this is not a minor operation, but keep in mind that your plastic surgeon may be making his BMW payments with your abdominoplasty money. (Surgery may be recommended in situations where it's not 100% necessary). Surgery should be left as the ABSOLUTE FINAL option in extreme cases. 11. Give your skin time. Your skin will get tighter as your body fat gets lower. I've seen and heard of many cases where the skin gradually tightened up, at least partially, after a one or two year period where the weight loss was maintained and exercise continued. 12. Know your body fat percentage before even THINKING about surgery. Loose skin is one thing, but still having body fat is another. Be honest with yourself and do that by taking your body fat measurement. This can be done with skinfold calipers or a variety of other devices (calipers might not be the best option for those with large folds of loose skin. Look into impedance analysis, underwater weighing, DEXA or Bod Pod). Suppose for example, a man drops from 35% body fat all the way down to 20%. He should be congratulated, but I would tell him, "Don't bitch about loose skin, your body fat is still high. Press onward and keep getting leaner." Average body fat for men is in the mid teens (16% or so) Good body fat for men is 10-12%, and single digits is extremely lean (men shouldn't expect to look "ripped" with 100% tight skin on the abs unless they have single digit body fat, and women low teens). Except in extreme cases, you are very unlikely to see someone with loose skin who has very low body fat. It's quite remarkable how much your skin can tighten up and literally start to "cling" to your abdominal muscles once your body fat goes from "average" to "excellent." Someone with legitimate single digit body fat and a ton of loose skin is a rare sight. So... the key to getting tighter skin is to lose more body fat, up to the point where your body composition rating is BETTER than average (in the "good" to "great" category, not just "okay"). Only AFTER you reach your long term body fat percentage goal should you give thought to "excess skin removal." At that point, admittedly, there are bound to be a few isolated cases where surgery is necessary if you can't live with the amount of loose skin remaining. However, unless you are really, really lean, it's difficult to get a clear picture of what is loose skin, what is just remaining body fat and how much further the skin will tighten up when the rest of the fat is lost. http://www.fitren.com/res3ask.cfm?compid=18&qaid=163

deznutz i lost 100lbs in about 3-4 months Wow thats extremely unhealthy. If you could go back in time would you do it any differently?

deznutz Lost a significant (100lbs) of weight, and now your stuck with this loose, pudgy, loose skin..... Ill tell you, if you didnt know i lost 100 lbs, you would probably think it was a sack of fat or something. Its a huge thing for me....i dont know if it is for other people who have lost weight. I hate the sag on my stomach the most. But with it also, my muscles dont nearly look defined if i didnt have it. MAN I FEEL YOU BIGTIME

deznutz Yes, but its hard to tell between fat/skin........plus i have a distended stomach.... dud ei have the same problem on my neck/chin its not fat BUT YOU CANT TELL

i dont have it bad



one of my friends has it really bad, dropped 100 lbs in about 6-8 months and now he's around 10% body fat, when he sits down the 6 pack is there but the skin just freely hangs over his shorts

Whose in the Loose skin crew with me?

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...

*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.

One of the best workouts I've ever tried

One of the best workouts I've ever tried

I just started Bas Rutten's Mixed Martial Arts work out and it is amazing. I want my workouts to be a challenge everytime, and this one is. When watching the instructional DVD it didn't seem like it would kill me as much as it did. I suggest you all check it out, www.basrutten.tv

I've come close to buying many times, I already have a fairly structured workout so maybe when I make some changes. I've heard only great reviews from it

You too huh? I uh "purchased" it myself and it kicks my ass. Even the 2 minute rounds are killing me, and I'm only doing the boxing/thai boxing routines at this point. The all around fighting workout is HARDCORE.

I'm getting seriously tired of your bullshit, cut it out or I will definitely fuck you up.

I get to have a 2 time iranian pancrase champion /former olympic wrestler yell at me during conditioning- at least in the rutten tapes you can cheat and take a rest

they make you do pretty hard stuff for martial arts. this week just to warm up it was holding a med ball over your head and then hopping in a squat about 60ft. everyone was dead by 30ft and we've done this lots of times before

cavefish I'm getting seriously tired of your bullshit, cut it out or I will definitely fuck you up. thats great

Aluyminyum they make you do pretty hard stuff for martial arts. this week just to warm up it was holding a med ball over your head and then hopping in a squat about 60ft. everyone was dead by 30ft and we've done this lots of times before todays training: warm up/stretch/etc. 14 rounds- 3 minutes each, 15 seconds in between Rounds 1-2 = shadow boxing Rounds 3-6 = bag work Rounds 7-10 = pad work Round 11 = sprints w/stepping Round 12 = sprints w/shuffleing Round 13 = jump rope w/knee ups Round 14 = Jump rope w/single leg (5 on each leg) Then 45 minute non-stop "road work" consisting of: Jogging, reverse jogging, sprinting, shuffle in/outward, sidestep in/outward, bear crawls, crab walks, toe ins, toe outs, hops (feet together), zig-zag inward/outward all around the room, never stopping - clockwise then counter clockwise... then jog to the center and 15 more minutes of: Front/back, side to side, switch hips, quick steps, dive bombers, mountain climbers, hops (in place). My legs hurt

cavefish You too huh? I uh "purchased" it myself E. link?

joy division todays training: My legs hurt you should start a training log http://forums.offtopic.com/forumdisp...ysprune=&f=147

velamint you should start a training log http://forums.offtopic.com/forumdisp...ysprune=&f=147 Kind of impossible to recreate it in a thread on account of our trainer tells us when to do things, its always timed...also alot of the lifts/movements require proper form that you don't want to attempt without being shown but... for example the strength training day is all oly lifts with special weights (one handed); snatch/press/cleans/etc. etc....then there are things like slaloms and turkish getups which have multiple steps to them and are really hard to explain.

I wish there was an mma gym around here...although when I'm not injured any more I'd like to start taking bjj and boxing

yeah I've never seen any place that was so serious about conditioning. Classes are at least 3 hours long, 3 times a week. It takes lots of dedication

joy division Damn! That's a pretty serious routine. How long have you been training? I'm just now making the switch from boxing to MMA.

thats intense. 3 hours, you better be sore!

illmatix Damn! That's a pretty serious routine. How long have you been training? I'm just now making the switch from boxing to MMA. I trained for over a year at the same place back in 2003-2004. I just started up again in january of this year after taking time off for school/work/personal deals. Yeah soreness pretty much rocks me if I don't get proper sleep and nutrition- the trainer makes us go to a nutrition class and we have to set up our own diet. Right now I'm eating ~380g carbs, ~230g protein and ~67g fats.

One of the best workouts I've ever tried

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

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.

Wrist weakness/pain

Wrist weakness/pain

I'm finding with bench pressing, skull crushers and BB curls that I can handle the weight fine but after the fact my wrists are sore. My right wrist is worse than my left. I feel like I could lift more if it werent for my wrists hurting Any suggestions or ways to stop/lessen this problem? IBpostnudes

if you were a guy, I'd suggest but since your obviously not, wrist curls, rev wrist curls

I'd suggest wearing some kind of wrist brace to take some of pressure away from the spot that it's hurting you now.

Dragon if you were a guy, I'd suggest but since your obviously not, wrist curls, rev wrist curls hrm, ok.

Davo I'd suggest wearing some kind of wrist brace to take some of pressure away from the spot that it's hurting you now. looking into that already, but I'd prefer to fix/prevent without having to use braces

i have that too if im doing heavy dbs like over 75-80 pounds each when i use them for shoulder military press i can feel soreness in the wrists after in done

~*Pogovina*~ looking into that already, but I'd prefer to fix/prevent without having to use braces If you use them for a couple months, it should take care of the source of the pain as well.

Wrist weakness/pain

Genetics?

Genetics?

Or am I some kind of freak I'm 19, 5'7" and I weigh 145 lbs. I don't know what my body fat is. I am completely ripped though. I wouldn't lie as I want a legitimate answer, and I'm obviously not doing this to brag, but I'm really cut. I have never really worked out, and the only sit ups I have done were the ones I had to do to pass PE in HS, but I have really defined abs. Only recently have I started working out, I first started benching 130 30 times in sets of 10, and in a month I can comfortably bench 170 30 times and not get sore. My diet is terrible, whatever cereal is in the cupboard for breakfast, fast food/occasional deli sandwitch for lunch, and anything from spaghetti to steak for dinner with random snacks inbetween. I don't maintain a healthy diet at all, for now. Anyway, my main question is, is this genetics? I know not everyone can eat what they want, when they want and still ahve a body like mine. Is it all metabolism? I'm also kinda new to the working out thing, does anyone have any useful links to workout routines? I mainly want to do my upper body, but I want to keep my legs in proportion. Thanks in advance

uhh why are you doing 30 reps and 10 sets for bench. 300 reps on bench for a workout?

I don't know what the fuck I'm doing to be totally honest.

read the stickies. it is genetics that you got owned with such a short stature.

joy division read the stickies. it is genetics that you got owned with such a short stature.

you arent special you are skinny

joy division it is genetics that you got owned with such a short stature.

riiiight

what a gay thread

lol

DCCapen yea, you're a twig Uh, no shit. Why do you think I asked for advise?

i'm not sure i believe the 130 bench 30 times for sets of 10 at all when you first started working out at your size

What I meant was I put up 130 30 times, in 3 different sets, or whatever they're called. As I said before, I don't know what I'm doing.

Like 10 - 3 minute break - 10 more - 3 min - 10 more

A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE?

P7 What I meant was I put up 130 30 times, in 3 different sets, or whatever they're called. As I said before, I don't know what I'm doing. yeah. what you said before was 130 lbs 30 reps for 10 sets...which means you would have done it 300 times. i understand you now

SteveO A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE? dude i'm crunk but this is funny shita

+1 for more Bench Press, Curls and Ab workouts...

I don't know about you guys, but I'm obviously not doing this to brag, but I'm really cut made me laugh a little.

SteveO A true freak of nature! 145 lbs RIPPED do your friends call you DIESEL and SWOLE?

Gutrat I don't know about you guys, but made me laugh a little. me too. I immediately had the urge to quote it.

I guess I'll take my questions to a legitimate forum from now on.

this forum is legitimate. if you didnt post a bunch of BS for us to laugh at then we wouldnt make fun of you. i think your question was better off i'm really skinny and defined and i started working out and my bench has gone up and i have a shitty diet. how do i stay so skinny? is this genetics?

I wonder if he gets lots of girls.

ryazbeck this forum is legitimate. if you didnt post a bunch of BS for us to laugh at then we wouldnt make fun of you. i think your question was better off i'm really skinny and defined and i started working out and my bench has gone up and i have a shitty diet. how do i stay so skinny? is this genetics? your age. i ate TONS everyday, anything and everything, maybe like 4000 calories or somehting very high, my diet wasn't clean, lots of jack and mcd, drank a lot and smoked, etc. my body fat was 12-13% and had six pack.. and im a female. its not like that for me any more. obviously, many years have passed by.

Genetics?

My routine...critique wanted (long)

My routine...critique wanted (long)

Any thoughts, suggestions? Monday: chest, abs & tri dumbbells - 4 x 8 incline dumbbells - 3 x 8 decline on cable machines - 3 x 8 fly machine - 3 x 8 burnout bench - 1 x 21 various abs (depending on day) skull crusher (lying) w/ bench bar - 3 x 8 one-handed pulldowns on cable stack - 3 x 8 overhead rope pulls on cable stack - 3 x 8 dips - 2 x ? (usually about 25 - 30 first set, 20 - 25 second set) Tuesday: back & biceps pulldowns - 4 x 8 seated row machine (don't know what it is called) - 3 x 8 dumbbell rows - 3 x 8 lower back machine - 3 x 8 pullups - 2 x ? (usually 10 first set, 6-8 second) traps - 4 x 8 bench bar curls - pyramid sets (1 x 12, 1 x 10, 1 x 8, 1 x 10, 1 x 12) seated incline curls - 3 x 8 concentration curls - 3 x 8 hammer curls - 3 x 8 (immediately following each set, lighter dumbbells ~20lbs used for making circular motions) Wednesday: shoulders, abs & tri military press - 4 x 8 lateral raises - 3 x 8 front raises - 3 x 8 reverse fly? (don't know name) - 3 x 8 various abs (depending on day) skull crushers w/ curl bar - 3 x 8 triangle bar pulldown - 3 x 8 rope pulldown - 3 x 8 dips - 2 x ? (see above for # reps) Thursday: legs leg press - 4 x 8 extensions - 4 x 8 curls - 4 x 8 calf press - 3 x 12 calves on leg press machine - 3 x 15 Friday: chest, abs & biceps bench - 4 x 8 incline bench - 3 x 8 decline bench - 3 x 8 flys - 3 x 8 various abs (depending on day) bench bar curls - 3 x 21 (7 wide grip, 7 narrow, 7 normal) incline bench curls - 3 x 8 superman curls (what I call them) ->use 2 weight stacks, curl with upper arms parallel to floor, bring hands toward head, like a typical flex pose... - 3 x 8 hammer curls - 3 x 8 (w/ afterward as on tuesdays) Saturday: legs squat - 3 x 8 rest is same as Thursday minus the leg press So that's it. Comments? Suggestions? I am always looking to make it better. FWIW, I am ~6'4", ~185... thanks E

seems to be overtraining to me..dunno..

I am just glancing at it and I will give my .02 later. But you have way to many sets to per day to be working a group twice a week and you need to vary your rep scheme.

You need to give your muscles more time to rest. You're overtraining and probably working against yourself. Take it back a notch and work each muscle group once a week. You shouldn't be at the gym working out every day.

Yeah first thing that popped into my head was overtraining. What are your goals? What's your diet like?

holy overtraining batman

Thanks for the input guys - I was beginning to suspect that I was overtraining some. My goals at first were the typical: get my bench to 300, and look good. Got to 300 a couple of weeks ago, and I look good, but after that my goals changed to being more fit, so I think that I am going to take up swimming 2x/wk and drop off to working each group 1x/wk...my diet is, at best guess ~4000 cal/day; I have a super high metabolism, and I know that this is not really high if I want to be bulking, but I don't really want to bulk too much; I am tall and lean, and I want to stay that way, but muscular...any more help? Thanks guys. E

bump? I still want some more feedback

It's only about 24-6 sets a day... hardly overtaining it seems. I posted a routine where it was 20 sets of mostly 10s and no one thought that was even close to overtaining. If you are worried about overtraining though just knock off a lift a day.

thanks man - really appreciate the feedback - and to the gym I go...

My routine...critique wanted (long)

Rite-Aid deals...

Rite-Aid deals...

I made my daily walk to RiteAid for a diet soda and noticed that had some pretty good deals going... All their "Nature's Bounty" vitamins/herbs/supps are 2 for 1. So are all their EAS protein bars, and bunch of their diet supps. All I picked up was 2 - 1200g bottles of Flax Oil for $10 (about the same price as 1Fast, so that is a pretty good deal for RiteAid.) I also see Elitefts has a deal today where if you buy $25 worth of shit you get a free dynamic bench manual and free board press poster.

Rite-Aid deals...

Rite-Aid deals...