General

Going to StrengthCaamp today!

Anyone still around?

Bumpies! Had a great time at the Arnold Classic, met so many great athletes including my idol Steve Cook.

yesterday: i did 100 burpees 100 jumping jacks 15minutes if jump roping 185 lbs squats for reps stopping doing it after i hit around 80. dropped it to 110 lbs squats only did about 3 sets of 8.
i did 4 miles in 40 minutes.
today i will be doing a much less intense training day. mixture of dips/pull up/and handstand push ups.

[quote=Soma]embarrassed myself in gym today doing OHP. Finished up last rep and went to re-rack, dunno how but missed the the clip on left side so barbell tipped over and the plates slid off and made a loud crashing noise. Everyone staring at me like I'm a lunatic LOL

Brb changing gyms[/quote]

Literally the same exact thing happened to me a couple months ago.

Dead LIFT
FRONT SQUAT
LUNGES
BACK SQUATS
bleh stuck between 13-16 % body fat. Been off with my diet can't blame ne1 but me. current weight 181

185 pounds i move between 9-12% body fat depending on the season. I love working out man...

embarrassed myself in gym today doing OHP. Finished up last rep and went to re-rack, dunno how but missed the the clip on left side so barbell tipped over and the plates slid off and made a loud crashing noise. Everyone staring at me like I'm a lunatic LOL

Brb changing gyms

BACK AND CORE TODAY and the mandatory heart health cardio.

Man, exercise is hard. And fun. I can barely squat 20 lb and all I can do is bench the bar. I am so freaking weak. But, baby steps. I'll get there. Excited for yoga later and cardio tomorrow.

Did any of you take advantage of black friday equipment/supp wise?

[quote=BoredAF]@dimo: Rest days?
[/quote]

2 days on 1-2 days off. Usually hit the gym 4 times a week.

@BoredAF: Ah, glad to hear quality isn't tooooo important right now. Thanks!

@BoredAF: Hahaa my weight loss has been consistent so far with just keto diet and cardio but holidays I messed up real bad, going back to keto eating tomorrow, I miss my fats and proteins.
Deadlifts eh? Will do. I've been doing unweighted squats, but I feel like those are basically useless lol.
I was going to join a gym, but I think that gives me more excuses ("its too far, I dont want to leave, etc instead of jumping right into it after yoga at home) so I'd rather at least start at home, y'know? I don't have any buddies to go with so this is a me-and-only-me thing. And yeah, burning myself out is what I really don't wanna do. Biweekly increasing sounds doable. Any idea the best place to get some weights and a barbell? I like going as cheap as possible while still being decent quality, lol.

Dudes, I need to start lifting. So badly. What's a good way to start?
I've been losing weight an' trying to get in better shape, but all I've done is yoga/cardio. Gained a good 7lb over this thanksgiving (hoping 50% is water weight but I doubt it), along with still needing to lose a good 10-20lb before that happened (I'm 5'5, 135lb). Realizing how out of shape and weak I am. Finally not a disgusting hamplanet but still nowhere near fit. Is it worth it to lift if I'm still trying to cut fat? Or continue losing til about 110-115lb then start?
What's a good way to start? Mainly want to be more aesthetically pleasing (abs/ass mostly) but also need to not struggle carrying 20 pounds.
Still continuing yoga for flexibility and warm-ups, but need to get some muscle.
I have pretty much all the time in the world to do whatever.

[quote=BoredAF]@dimo: Yeah, I figured as much. You three are much too light for a 400lb press. I want a clean press, no gear involved, and at such a low body weight, as you said it's probably impossible. Nice man, well do what you can, us 'old men' have responsibilities lul. What's your current routine like? Maybe I'll adopt it, if it's short enough. Wait you're on shift work or straight afternoon/evening?[/quote]

I work from around 9 to 6:30-7, not including time traveled.
As for a routine I alternate between two days.
Day 1: Chest - Back. I have two versions of this. One I basically alternate between bench and rows, for ~30 mins with about 15 seconds rest between each set. Aim to do 12 reps, so weight is at about 60-70%. The other is the opposite, heavy and long rests.
Day 2: Squats, Deadlifts and military press. 5x5 on each, then home.

[quote=BoredAF]@TrueAtheist: Haha money I've got, time I don't. This year has been brutal for me on a personal level, I got up to 380 at one point, then life happened. Despite what other people think of your videos, they motivate me. It takes dedication to get stronger, people who don't work out can never understand that. Just keep it up and you'll pass this stagnant point. Haha you're young, you need to enjoy life but I'm confident that you'll hit beast stats one day.

lol I'd offer this to @boss @qt and @dimo as well but none of them lift for power. Up to you Trini.[/quote]

400lb bench, not sure that's humanly possible for me at the moment, not at 150lb body weight anyway. I've really wanted to get back into powerlifting but my work hours really prohibit me. I joined a 24 hour gym just so I can still go if I finish work late, but no way in hell I can do a powerlifitng session at like 10pm after 10-11 hours of work.

@TrueAtheist: I'll admit a big portion of me going up in weight is having gym buddies, they push me to not be a pus. The 300 barrier took a while for me. I broke through it through the smolov jr routine though. Have you heard/try it? It's more of a powerlifter thing but when you push more weight once you mentally prepare yourself in a way to do it again and again.

[quote=BoredAF]I'll give you 4 grand when you bench 400lbs. A little incentive, to help me achieve a goal I myself haven't been able to reach as yet. I'll be working 12 hour shifts for awhile again, my lifts are dying. It's up to you to hit it.

Bought the rack thinking I'd be able to go hard at home, but realistically, I won't be getting enough sleep for recovery anyway. Hopefully, I can get back on track.[/quote]

Damn man, yeah doesn't it suck when life gets in the way of making gains? Between my workouts, diet, and exercise I can usually only have 2 at a time lol, never all 3. My biggest problem is sleeping right now, I haven't been getting enough sleep so my lifts are so stagnant.

I'll do my best though dude! I'm holding you to this 4 grand.. lmao

[quote=Pusays]Haha bro my bench isn't that impressive comparatively. My buddies all "mire" my shoulders.
I bench 315 for 1-2rm but consistently bench 275 for 5. Right now I'm in the process of moving my 5 rm to 295 but stuck at like 3-4.[/quote]

Nicee man, those are some sweet stats you got there especially for your body weight. My 1 rm on OHP is 195 and bench is 285.. been struggling to break through the 300 barrier. I hope to be where you're at eventually.

[quote=TrueAtheist]@Pusays What's your bench max? Just curious because your OHP is insane.

@BoredAF Sick rack dude, I'm mad jelly[/quote]

Haha bro my bench isn't that impressive comparatively. My buddies all "mire" my shoulders.
I bench 315 for 1-2rm but consistently bench 275 for 5. Right now I'm in the process of moving my 5 rm to 295 but stuck at like 3-4.

@Pusays What's your bench max? Just curious because your OHP is insane.

@BoredAF Sick rack dude, I'm mad jelly

Stalling like a hell on OHP. Stuck at 195x5 for like a month and a half, can't get 205 up to save my life.
I'm roughly 170lbs

Managed to do 50 pullups in a row (although I kipped on the last ~7)

@Boss ayy lmao

[quote=Boss]Not sure if it's from lifts, but when I stay out too late like after going out or something, my lower back and joints are on fire.
Anyone else experiencing the wear and tear on their body from heavy lifting? Fml feel like an old man already[/quote]

Bro I have tendonitis almost everywhere

Also, mad respek on dat 135x3 military press

Would you guys say that while bench pressing, it's better to let the bar hit your chest?

I'm lanky as hell (5'7 height, 6'2 armspan), and so making the bar hit my chest means my arms are beyond a 90 degree angle.

I have to share my yummy potato soup of lost dreams. easy
http://imgur.com/a/bTKtl

So like, trying to get down to 160 from 175 because i wanna be light again.
... this is gonna take awhile.
edit: im at 11%

Midterms DESTROYED me. Maaaaan do I even lift

@BoredAF: So I should basically first check my 1rm on every exercise I do and then determine the weights I should be using while working out based on the a certain % of my 1rm? Cause right now I'm just picking a random ass weight I assume is heavy enough like 'Yea this kinda good, I guess I can do this 40 times' and just go a lil higher/lower if it's too heavy/light. I guess I gotta ask around the gym, see if someone can help

Thoughts on the v(a)gina machine? A buddy of mine swears by it, but I don't rly understand why you wouldn't just do wide stance squats.

@BoredAF:
Not per side, not including the bar. Lol first I didn't know what you meant by 1RM then google gave me this weird as chart and from their I got 70%. I'm 19.
Is it like the max amount of weight you can do in a single rep or...? o.o
How imma get that info without snapping something tho lmao.

[quote=DjFunky]Not sure, but these were the weights I used the first week and tbh I think it was too heavy for me. The last sets were hard af ;

Barbell Bench Press 10x4 - 20 kg
Barbell Squat 10x4 - 30 kg
Barbell Deadlift 12x4 - 30 kg
Barbell Curl 12x4 - 6kg dumbells
Standing Military Press 12x4 - 10 kg[/quote]

Did you manage to do them all without cheating? If so, stick on to them

[quote=BoredAF]What are your current 1rms? For benchpress, squat, DL, military press, and curls (lol curls).[/quote]
Not sure, but these were the weights I used the first week and tbh I think it was too heavy for me. The last sets were hard af ;

Barbell Bench Press 10x4 - 20 kg
Barbell Squat 10x4 - 30 kg
Barbell Deadlift 12x4 - 30 kg
Barbell Curl 12x4 - 6kg dumbells
Standing Military Press 12x4 - 10 kg

You guys are the best

[quote=DjFunky]@guye1296:
What kinds of exercise you recommend me to do for my forearms or you got a better plan for the entire day?
[/quote]

Pull ups are great for forearms.

@BoredAF:

They look rather large especially because they are the rubber variety. And I always put them down gently, I have mastered lowering the weights on my legs for heavy weights.

@DjFunky: Well I'm in my third year of my computer science degree, and I like it. Happy to help man.

@guye1296:
I was supposed to go in 2 years. But I dropped out of Uni and am currently looking for something new to study, I gotta wait till next year to start again tho.
I gotta join the army after I got my diploma, so I got another 4 years to go now.
Also thought about just dropping school completely and joining the army as a full-time job, but then I realized I'd be working for the government, which I hate
Tnx for the tips

@BoredAF
My friend showed it to me. Dunno where he got it tho.
About 70% I think?
I'm really pushing myself at the end of the reps tbh. So I guess you're right.
I used to be like 65 kg than legit dropped 10 kg. Right now back at 62, wanna reach at least 70.
What kinds of exercise you recommend me to do for my forearms or you got a better plan for the entire day?
And tnx for the help btw

[quote=DjFunky]@guye1296:
So I never really worked out ever. I'm like 170~175cm(5'8?) tall, weigh 60~63(136 Lbs?) Kg and got like 7% body fat(According to my doctor). I'm actually quite fit without doing anything at all, but I got food poisoning twice 2 months ago and lost weight, figured I should eat a lot more and start working out to gain my weight back. I don't really care about getting bigger or anything, just wanna weigh about 70~Kg.
Me and my friend just recently decided to start working out and are currently following this routine:
-------------------------------------------------
60 sec breaks~

Monday - Chest
Start with running for 10 min
Barbell Bench Press 10x4
Barbell Incline Bench Press 10x4
Barbell Decline Bench Press 10x4
Machine Inner chest Press 12x4
Weighted Tricep Dips 12x4
Do as much push ups as I can x4
End with running for 10 min

Teusday - Legs
Start with running for 10 min
Barbell Squat 10x4
Barbell Lunge 10x4
Legg Press 12x4
Freehand Jump Squat 12x4
End with rower for 10 min

Wednesday - Rest

Thursday - Back
Start with running for 10 min
Barbell Deadlift 12x4
Barbell Bent Over Row 12x4
Cable Seated Row 12x4
V-Bar Pull Down 12x4
Weighted Pull Ups 10x4
End with running for 10 min

Friday - Biceps Triceps
Start with running for 10 min
Barbell Close grip bench press 10x4
Barbell Curl 12x4
Barbell Reverse grip bent over row 10x4
Chin Up 12x4
Bench Dip 10x4
Chest Dip 10x4
End with running for 10 min

Saturday - Shoulders Abs
Start with running for 10 min
Barbell Up Right row 12x4
Dumbell Shoulder Shrug 12x4
Standing Military Press 12x4
Dumbell Arnold Press 12x4
Weighted Crunches 10x4
Russian Twist 10x4
Air Bike 10x4
End with running for 10 min

Sunday - Rest
-----------------------------------------------------------
And tbrh, it's hard AF. I honestly think we are doing too much or is it just cause we JUST started doing it?
If anyone can give me any tips then that would be great [/quote]

Weird for me to not spam you.

That's a solid routine, and that's a great thing that you're training with a friend - it's a good way to stay motivated.
As for tips, I'll try to give you what I do and believe is good:
Be sure to EAT right - eat carbs before your workout (about three~ hours before your workout), and proteins after your workout (try within 30ish minutes, I usually eat some eggs, meat or tuna). Drinking water is VERY important as well, be sure to drink a lot of water all day.
Also, try to SLEEP for about 8 hours a day, and on constant times (nearly impossible for me lol).
After I finish working out, I like to have a warn shower, and in the end of the shower I shower in cold water for a minute (freezing, but you feel really fresh after it, and from what Iv'e heard - which is probably not so true, it prevents soreness).

By the way, aren't you going to the army soon?

@guye1296:
So I never really worked out ever. I'm like 170~175cm(5'8?) tall, weigh 60~63(136 Lbs?) Kg and got like 7% body fat(According to my doctor). I'm actually quite fit without doing anything at all, but I got food poisoning twice 2 months ago and lost weight, figured I should eat a lot more and start working out to gain my weight back. I don't really care about getting bigger or anything, just wanna weigh about 70~Kg.
Me and my friend just recently decided to start working out and are currently following this routine:
-------------------------------------------------
60 sec breaks~

Monday - Chest
Start with running for 10 min
Barbell Bench Press 10x4
Barbell Incline Bench Press 10x4
Barbell Decline Bench Press 10x4
Machine Inner chest Press 12x4
Weighted Tricep Dips 12x4
Do as much push ups as I can x4
End with running for 10 min

Teusday - Legs
Start with running for 10 min
Barbell Squat 10x4
Barbell Lunge 10x4
Legg Press 12x4
Freehand Jump Squat 12x4
End with rower for 10 min

Wednesday - Rest

Thursday - Back
Start with running for 10 min
Barbell Deadlift 12x4
Barbell Bent Over Row 12x4
Cable Seated Row 12x4
V-Bar Pull Down 12x4
Weighted Pull Ups 10x4
End with running for 10 min

Friday - Biceps Triceps
Start with running for 10 min
Barbell Close grip bench press 10x4
Barbell Curl 12x4
Barbell Reverse grip bent over row 10x4
Chin Up 12x4
Bench Dip 10x4
Chest Dip 10x4
End with running for 10 min

Saturday - Shoulders Abs
Start with running for 10 min
Barbell Up Right row 12x4
Dumbell Shoulder Shrug 12x4
Standing Military Press 12x4
Dumbell Arnold Press 12x4
Weighted Crunches 10x4
Russian Twist 10x4
Air Bike 10x4
End with running for 10 min

Sunday - Rest
-----------------------------------------------------------
And tbrh, it's hard AF. I honestly think we are doing too much or is it just cause we JUST started doing it?
If anyone can give me any tips then that would be great

[quote=DjFunky]Anyone got tips against soreness?[/quote]

Your muscles will get use to it, I work put pretty much everyday and my muscles doesn't get sore at all.

OT: Iv'e been doing body-weight exercises for a long time now, today I did:
- A 12k run - I ran it in 55 minutes (training for half a marathon)

PULL UPS: (1 min rest between sets)
15 regular
15 wide
15 narrow
15 chin ups
15 regular
16 side to side
10 regular

First time Iv'e made all sets without resting, which I'm really excited about (I'll go for more in a few weeks since I was able to complete it)

ABS:
15 minutes of different abs exercises with no rest (I change exercises every minute)

DIPS: (1 min rest between sets)
5 sets of 15 (From next week I'll start doing 5 sets of 17)

LEGS: I started doing lunges a few weeks ago - I'm doing three sets of 30

PUSH UPS: (1 min rest between sets)
40 regular
40 wide
30 diamond
40 regular

[quote=DjFunky]Anyone got tips against soreness?[/quote]

Soreness will decrease over time with consistency in volume/intensity or overall work load. Soreness is not a great indication of how effective your workout was, but for many it provides a psychological benefit knowing that the muscle was stimulated to a certain degree. A change in routine, exercises, rest time between sets, weight, or any of the variables could lead to greater DOMS, so I've gotten used to it myself.

Improving circulation(foam rolling, stretching, etc) and alternating cold/hot showers is the best technique as far as I know.

[quote=DjFunky]Anyone got tips against soreness?[/quote]

That's good that you're feeling sore ! :'D
When I work out &feel sore I usually continue stretching my muscles or take a nice warm bath to relieve soreness.

Anyone got tips against soreness?

Back up to 88lb db chest press @ 151lb

[url=https://www.youtube.com/watch?v=p6bI4a_bFEc&index=1&list=UUViWuGnW91VIE9LSu26KbEg]135 lbs for 3 on military press[/url]
Haven't really been making progress at all, lol, been too occupied with random crap to eat much or gym as much/as hard as I would like.

Not sure if it's from lifts, but when I stay out too late like after going out or something, my lower back and joints are on fire.
Anyone else experiencing the wear and tear on their body from heavy lifting? Fml feel like an old man already

9/19~Core and Chest
-Front Levers/Back Levers/Burpees/HS PU/Bench(superset lol@180 lbs for reps<<<noob)/Other PU Variants/One Arm PU<<< Morning
-Isometric tension HS /L-Sits/Burpees w/ knee tucks/Burpees w/ elevated clap PU<<<Night
Checking in 181 lbs 14% body fat
9/20~Legs and core
-HiiT/Burpees variation/Leg Raise/Wind shield wipers/HS isometrics<<< Morning
-Squats/Power Clean/Front Squat/ Romanian Squat/Step ups/Lunges<<<Night
9/21~Core and Cardio
-HiiT 30minutes and 6 miles (restday)