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#24165 - Elk (01/18/2015) [-]
When you're at grandma's house and she tells you to go get some more food.
When you're at grandma's house and she tells you to go get some more food.
User avatar #24164 - marinepenguin (01/18/2015) [-]
I did it. 225 for 20 on squats. It was a grind for every rep after 14, but I got it. Before I started the 20 rep squat program I struggled to get 225 for more then 8-10, and I just made 20 reps my bitch. Now on to a 3 plate 5RM.
#24158 - Elk (01/18/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** I had a friend back at the old college I used to go to that started taking some stuff before he worked out that gave him a lot of energy. The guy was already silly and hyper, but he was crazy on that shit. Looking back, it might have been cocaine or something.
User avatar #24163 to #24158 - marinepenguin (01/18/2015) [-]
Probably pre-workout. Supposed to hype you up and give you energy for longer and more intense workouts.
User avatar #24144 - marinepenguin (01/18/2015) [-]
Tomorrow is the day fit. Tomorrow is the day that I finally squat 2 plates for 20 reps. It's gonna happen, and I'm gonna make that my bitch.

Then I'll work to getting 3 plates for 5.
User avatar #24157 to #24144 - Elk (01/18/2015) [-]
Good luck, dude.
#24153 to #24144 - jvcjvc (01/18/2015) [-]
there is just something about the last 2.5 kg to an extra full plate, can't wait to hit 100 kg for stronklifts myself
User avatar #24154 to #24153 - marinepenguin (01/18/2015) [-]
I know what you mean. The day I hit 225 for 5 on bench will be a day of feasting and celebration.
User avatar #24137 - TardytheTurtle (01/18/2015) [-]
What are some exercises I could do to work my lower core area, I've got my upper core looking somewhat toned but I would just prefer to look more uniform
nothing too serious
All my former lifting had been for football and now that I'm in the Navy I no longer need to be the 5'10' 220lb lower body monster and would prefer to get into lifts for health and trimming instead of just mass building
User avatar #24140 to #24137 - marinepenguin (01/18/2015) [-]
Hanging leg raises and leg lifts are good. Although you can't lose fat in one spot of your body. There's no such thing as "toning".
User avatar #24181 to #24140 - TardytheTurtle (01/18/2015) [-]
thanks, I'll start adding those into my daily workouts
It's less burning fat and building the muscles up more than the fat, I've been dieting hard and that's been getting me results, I'm just a bit impatient
#24127 - jaytothadee (01/18/2015) [-]
so how do i get the second body type i have a gym membership so I dont need to buy equipment but what machines / excercises do i need to do to achieve this ill post a pic of me flexing if needed head cut out of course (:
#24132 to #24127 - jaytothadee (01/18/2015) [-]
#24130 #24128 i thnk that is how you menton somebody sorry for bad quality best my computer can do
User avatar #24138 to #24132 - marinepenguin (01/18/2015) [-]
Derpstrider had some good advise, but a few things I should mention. Don't worry about overdoing it at the gym, it takes a lot of work to make your body overtrain.

Follow a real,legit beginner program. Look up programs like starting strength and 5x5 stronglifts, keep a log of what you've lifted, sets, reps, weights, etc. Very basic programs that have had a lot of success. If you want to build muscle you need two thing in terms of diet, a lot of protein and a lot of calories. Eat around 3200-3400 calories a day and around 150 grams of protein a day. you don't necessarily need a partner to workout with, I never have.
User avatar #24134 to #24132 - derpstrider (01/18/2015) [-]
Alright well I can tell that you don't have quite a bit going on in your core at the moment. Here's what you need to know, and keep in mind.
1. Free Weights and lots of them. They are always superior to Machines.
2. Do not, and I mean DO NOT overdue it at the gym. More work does not mean more gains.
3. Start simple, get your form down first of all, and don't worry about pushing a lot of weight.
4. Get a partner to go to the gym with, not matter how dedicated they are. I suggest a friend who isn't that close, somebody who's opinion matters to you, that way you'll feel pressured to make it with them.

I would say for you get started with a basic starter strength program, tone up a bit and get stronger. Go to the gym monday, wednesday, friday, with a two day workout rotation.

Day 1: Start with 3 sets of squats, five repetitions in each set. Then again, a 3x5 but with bench press, and finish off with another 3x5 on deadlifts.

Day 2: Start again with a 3x5 of squats. Squatting is literally the greatest exercise in the world and don't let anyone tell you otherwise. Follow it up with a 3x5 of military press, and finish off with a 3x5 of barbell rows.

Look up form online for these, and honestly, if you aren't confident in your form and your partner isn't too knowledgeable, don't be afraid to ask somebody in the gym. Most people are happy to help.

All I can say is to wish you the best of luck man! When you get into it, it will become an addiction, and a total transformation of lifestyle hopefully. If you have any questions at all, feel free to PM me! I recently got my ACE Personal Trainer certification, and I'll be happy to help!
User avatar #24135 to #24134 - jaytothadee (01/18/2015) [-]
thank you tou are a god
User avatar #24136 to #24135 - jaytothadee (01/18/2015) [-]
You* I fell less worthy now
User avatar #24130 to #24127 - marinepenguin (01/18/2015) [-]
Show picture. If you are skeletonbro then it may take around 6 months to achieve an athletic physique like your wanting.
User avatar #24133 to #24130 - jaytothadee (01/18/2015) [-]
posted a pic didnt know how to mention you its the original comment
User avatar #24128 to #24127 - derpstrider (01/18/2015) [-]
Post a picture and people can tell you how to get to your goal based on your current build, because the process will be very different based on what you look like now.
#24126 - Ken M (01/18/2015) [-]
I looked up the calories in a turkey sandwich.
I regret it. I regret it a lot. That's a third of the daily calories. You'd think the whole wheat bread, one slice of cheese, and turkey wouldn't be that much. But it is, it is that much. These a dark times. Delicious dark times.
User avatar #24129 to #24126 - marinepenguin (01/18/2015) [-]
A turkey sandwhuch probably has like 300 calories max. Not very much.
#24139 to #24129 - Ken M (01/18/2015) [-]
around 400 if you add some sort of condiment. On a 1500 calorie per day arrangement thats kind of a big depressing delicious deal.
User avatar #24141 to #24139 - marinepenguin (01/18/2015) [-]
Unless you are like 145 pounds why would you ever only eat 1500 calories? 1800-1900 plus exercise would work much better.
#24142 to #24141 - Ken M (01/18/2015) [-]
I do 1550 plus exercise. Desk job with little to no movement.
User avatar #24143 to #24142 - marinepenguin (01/18/2015) [-]
That is way too little. Your body is going to fight fat loss at that low of caloric intake. You'll stall, get lethargic, and then when you resume a normal diet you'll gain weight back. You want to eat the amount of calories that will maintain your new bodyweight. Add exercise to that and you'll lose weight Ay a steady rate with fewer stalls, cravings, etc. That way when you reach your goal weight it won't be difficult to keep the weight off. Desk job or not, 1550 calories is waaayy too few.
#24145 to #24143 - Ken M (01/18/2015) [-]
I kept gaining an unhealthy amount of weight when I had a 2000 cal diet. My metabolism is already shot, trying to fight that is worthless. Never really had a problem being lethargic, thats more of a matter of circumstance to me than anything else. If I have work to do I'll do it, if I have a day off i'll do what I please. I used to only eat one meal a day without being hungry, so this is actually a step up.
User avatar #24146 to #24145 - marinepenguin (01/18/2015) [-]
You have a terrible metabolism because

1) you don't move throughout the day

2) you have no muscle mass

3) you eat sporadically and randomly

Lift weights, get more active. Don't just sit around and get skinnyfat on a low calorie diet. Actually get fit and work at. Become proud of your body and what it can accomplish.
#24147 to #24146 - Ken M (01/18/2015) [-]
As I said before I workout regularly. I also don't eat randomly, I never said that I did. I gained weight because I went from a high movement lifestyle to a slower one without adjusting properly. I also never said that I was overweight or underweight. I'm actually pretty ok, I just was surprised at the amount of calories a sandwich had. Furthermore, lifting isn't the end all be all to a healthy lifestyle. It has just as many cons as it does pros.
User avatar #24148 to #24147 - marinepenguin (01/18/2015) [-]
It's not the be-all end-all for fitness, no. It's the best way to build muscle, which is the best way to remain athletic and young.

The only con to lifting weights is possible injury through incorrect technique. Like any other physical activity.
#24149 to #24148 - Ken M (01/18/2015) [-]
Risk of injury is too broad of a term, incorrect form can lead to life altering consequences. One slip or mishap can lead to serious injury that will takes months and incredible amounts of money to repair. Many pre-existing medical conditions you can bet will be aggravated at some point in time. Now, with other methods of exercise there is risk of injury, however they are not life altering, nor will they require the vast amount of money to repay that lifting does.
User avatar #24151 to #24149 - marinepenguin (01/18/2015) [-]
Not true. Swimming can wreck your shoulders, running destroys your knees, biking can also put a lot of strain on your knees and hips, and every sport comes with risk of debilitating injury. That's exactly why when you lift technique and form is above all else. If you focus on that like you should, injury should keep away. Weightlifting is worse then no other sport, with many times the benefits.
#24179 to #24151 - Ken M (01/18/2015) [-]
Weight lifting is indeed worse than other sports. You can run till you puke and wake up the next morning able to do it all over again. There are risk of injuries with all sports, but the risk is higher with weight lifting than with anything else. It's also simpler to avoid injuries with other sports and recover from them. The easiest way to tell is how many older people do the sport. How often do you see people over 50 benching or doing deadlifts? There are reasons why they don't, over time it gradually becomes more and more dangerous. Pretty much any injury that has the word hernia in it increases the more you lift, those can take weeks or years to recover from. If you think the strain of lifting for years and years when you are younger won't affect your health in the future you are mistaken. Back problems will develop, strain will set in, arthritis is affected. It's give and take, and no one ever mentions the take. It's just younger people that only tell you the pros and no cons because they were never taught the cons nor have lived through them.
User avatar #24184 to #24179 - marinepenguin (01/18/2015) [-]
And you can have a good workout where you give it your all and do it day in and out with weights, so I don't know where you're getting that.
User avatar #24183 to #24179 - marinepenguin (01/18/2015) [-]
I could go to my local small town wellness center and find a dozen guys over 45-50 who still squat and deadlift. Age hurts you no matter what and most people stop working out all together at that age. Over time technique becomes more important over weight, but you can still easily be a strong motherfucker at 65 years old. The older you get the more injury prone you are, but it in no way is more debilitating then say running, where you'll need knee replacement surgery by the time you're 60.
User avatar #24125 - jorgethemaster (01/18/2015) [-]
Never been here but I thought it'd be a good place to ask.
When should I take whey protein and mass gainer? I heard that the gainer should be right when I wake up, and whey right after a workout but I dunno.
Any help is appreciated!
User avatar #24159 to #24125 - lulzformalaysiaair (01/18/2015) [-]
I'll meet you at the York Uni gym next year :^ )
User avatar #24160 to #24159 - lulzformalaysiaair (01/18/2015) [-]
I got early acceptance because its such a shit university no offense, I'm gonna go there though because its so close so I shouldn't be talking.
User avatar #24174 to #24160 - jorgethemaster (01/18/2015) [-]
I can go there anytime lol.
User avatar #24180 to #24174 - lulzformalaysiaair (01/18/2015) [-]
Well you go to seneca college right?
User avatar #24201 to #24187 - lulzformalaysiaair (01/19/2015) [-]
where do u go again?
User avatar #24210 to #24201 - jorgethemaster (01/19/2015) [-]
Don't worry lol.
User avatar #24214 to #24210 - lulzformalaysiaair (01/19/2015) [-]
funnyjunk.com/user/lulzformalaysiaair/50#50 Thanks for letting me know I can't trust you.
User avatar #24227 to #24214 - jorgethemaster (01/19/2015) [-]
Ya I'd rather not be posting my school all over the place. -.-
User avatar #24240 to #24227 - lulzformalaysiaair (01/19/2015) [-]
Ohh no someone knows you go to this college full of thousands of people!
User avatar #24267 to #24261 - lulzformalaysiaair (01/19/2015) [-]
No idea what that face represents.
User avatar #24156 to #24125 - derpityhurr (01/18/2015) [-]
You should only take mass gainer on days where you dont reach the number of calories you want through food (which shouldnt be too often)
Whey protein works for after workouts
User avatar #24121 - howtosuckdicks (01/17/2015) [-]
Hey guys. I enjoy drinking a 6 pack of beer on weekends, and I'm wondering if this particular 6 pack will ruin the chances of myself getting on on my stomach.

Basically, I work out 4 days a week, mostly doing endurance weight lifting and light cardio. I eat roughly 1800-2200 calories a day, which consists of 40% protein. Also, my current weight is 153 pounds at nearly 6 feet.

Will that amount of alcohol consumption affect my bodies ability to lose fat? If so, how dramatic is the effect. Thanks!



User avatar #24122 to #24121 - marinepenguin (01/18/2015) [-]
Alcohol actually has an effect on your body to where you are unable to store fat, build muscle, or even lose either one for a short time. A 6 pack every weekend won't kill you.

My question is why would you be trying to lose weight at 153 pounds? You may not have a six pack because you have very little muscle mass.
User avatar #24123 to #24122 - howtosuckdicks (01/18/2015) [-]
Mostly trying to lose the fat I have on my midsection. So, when I mentioned weight loss, I guess I should have specified that it was only fat, and a small amount.
User avatar #24124 to #24123 - marinepenguin (01/18/2015) [-]
You can't lose fat in one area. When you lose fat it'll come from all over your body.

Granted, it's your body and ultimately it's your decision. But if I were in your position I'd try to build some muscle mass first. It's hard to have a 6 pack and look even remotely muscular at around 150 pounds and 6 foot tall. This is coming from a guy who used to be 8% body fat and 145 pounds at 6'3.
User avatar #24115 - teoyuppie (01/17/2015) [-]
I'm trying to find more affordable products. Instead of GNC's AMP Wheyabolic I've been taking a scoop of Muscle Milk powder with Almond Milk. I loved the NEON Branch Chain Amino Acid's but decided to stick with the BPI Best BCAA's to drink during my routines. I still take my creatine in pills (2 after my workout) with plenty of water throughout the day. And lastly, The AMP vita packs, I replaced them with Men's vitamins. I know it's possibly a downgrade but would there be any chance of improvement or better results? I guess I'll just have to stick to it and eat a little bit better.
User avatar #24131 to #24115 - marinepenguin (01/18/2015) [-]
That's a ton of supplementation.
#24111 - Elk (01/17/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** Damn, my chest hurts. The only exercise that I did that I think could have caused this is chest press, but I didn't do anything funky or too much weight. Fuck.
0
#24107 - computor has deleted their comment [-]
User avatar #24109 to #24107 - marinepenguin (01/17/2015) [-]
Nice progress man. It's hard to tell specifically how far you've come, but it just sheer size and musculature there's serious improvement.
User avatar #24152 to #24109 - computor (01/18/2015) [-]
Thanks breh.
User avatar #24155 to #24152 - breh (01/18/2015) [-]
Np
User avatar #24104 - marinepenguin (01/17/2015) [-]
I have convened with the counsel and it has been decided that Elk's opinions are not only generally incorrect, but they are to be disregarded and struck from the record from this point on. Thank you for your time.
User avatar #24090 - cackrel ONLINE (01/17/2015) [-]
Yo, been lifting for a while now and I'm trying to cut my weight down more.
I do 20 min of cardio after my lifting program but my diet is fucked up!
I'm only cutting cal but not really puttin' anything healthy down my gullet.
Can anyone show me a cheap way of living and something that will actually help me lose weight?
Gettn' muscular but I want to be thinner. Goddamnit.
User avatar #24099 to #24090 - marinepenguin (01/17/2015) [-]
Just eat healthier and more calorie dense foods. Chicken breast, eggs, cottage cheese, strawberries, bananas, Apples, broccoli, etc. You know what's healthy and what isn't.
User avatar #24100 to #24099 - cackrel ONLINE (01/17/2015) [-]
Hmmm yeah I know man.
Just looking for some way to get rid of that fucking need for sugar.
User avatar #24102 to #24100 - marinepenguin (01/17/2015) [-]
Sugar isn't really bad, sugars are the most basic form of energy which your body needs. Just don't eat sugars so much it's stored in fats and fighting your fat loss. Eating healthier foods will help with that. Losing weight is done mostly in your diet.
#24093 to #24090 - Elk (01/17/2015) [-]
I would start by not watching Paula Deen.
I would start by not watching Paula Deen.
User avatar #24095 to #24093 - cackrel ONLINE (01/17/2015) [-]
Paula Deen is a wonderful woman who has just been a bit misguided in life.
User avatar #24088 - marinepenguin (01/17/2015) [-]
Apparently in American Sniper Bradley Cooper had to gain 50 pounds of muscle to fit the part of Chris Kyle. I didn't even recognize him at all.
User avatar #24092 to #24088 - Elk (01/17/2015) [-]
That movie looks like shit. I can't stand the previews for it.

Him: Baby...
Her: Baby?
Him: BABY!!!!
Her: Baby?????
Him: I'm ready to come home, baby.
Her: [big]BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!![bi g]

It's like listening to that shitty Justin Bieber song back from when he was like 13.
User avatar #24094 to #24092 - marinepenguin (01/17/2015) [-]
Yeah the movie is nothing like that. And neither are any of the previews I've seen.

The movie is trying to show the horrors of war and how it can really fuck with the soldiers involved.
User avatar #24096 to #24094 - Elk (01/17/2015) [-]
I've seen two previews, and one consisted of the word "baby" about 10 times.
User avatar #24097 to #24096 - marinepenguin (01/17/2015) [-]
So then that makes the entire movie shit? I never picked up on any of that.
User avatar #24098 to #24097 - Elk (01/17/2015) [-]
"Wow, those previews suck! I'm so gonna watch this movie." - you
User avatar #24101 to #24098 - marinepenguin (01/17/2015) [-]
You're the one who says the previews suck. I thought the previews were amazing.
#24087 - psyexplain (01/17/2015) [-]
Don't suppose I can send someone on this board my exercise routing and they will have a proper look at it and tell me what they think?

It's an excel file.
User avatar #24089 to #24087 - marinepenguin (01/17/2015) [-]
I would but I'm not sure if my phone could read it. My laptop is out of commission right now.
#24103 to #24089 - psyexplain (01/17/2015) [-]
Mind if I send it over facebook?

This is CJ, I forgot I was on my explain account...

Microsoft office is free on Android if that helps?
User avatar #24105 to #24103 - marinepenguin (01/17/2015) [-]
Ohhhhh well sure. I'll see what I can do.
#24106 to #24105 - psyexplain (01/17/2015) [-]
Nice one, just trying to decide whether to swap the reps and shit about.
Also, my squats aren't hurting, but I've only been doing 100kg so fingers crossed!
#24108 to #24106 - marinepenguin (01/17/2015) [-]
Nah it looks good to me. I've never seen close grip rows before. Is that with a standard bar or are you doing it with a neutral grip like in the photo?
#24119 to #24108 - psyexplain (01/17/2015) [-]
Nah, some guys in my gym were complaining that doing what was in your pic wasn't effective, so I showed them mine and preferred it, so I just stuck with mine.
User avatar #24120 to #24119 - marinepenguin (01/17/2015) [-]
I gotcha. The way in the photo isn't great. It's better to have you hands in a completely neutral position instead of being one above the other. I like it like that anyways.
#24150 to #24120 - psyexplain (01/18/2015) [-]
So you would suggest using the way in your pic?

Also, did you see all the other tabs, or just for bicep and back day?
User avatar #24161 to #24150 - marinepenguin (01/18/2015) [-]
I would suggest to take that tool from your picture and jury rig the bar to where you can use that handle instead having a weird neutral grip. That way you are using the same grip during that cable row, but it's more of a free weight movement.

And shit I didn't even think about that. Gimme a sec.
User avatar #24162 to #24161 - marinepenguin (01/18/2015) [-]
As for the rest of the week, I'd take deadlifts out on Wednesday. No need to do them twice a week. And then I'd lower the volume on arm day a LOT. You already have a lot of volume for your arms throughout the week, so I wouldn't even think you'd need one. But if you really want one I'd limit it to two bicep and tricep movements each.
#24166 to #24162 - psyexplain (01/18/2015) [-]
I was well confused then, I don't have an arm day. Ignore that tab, that's what I used to do, I do back and biceps, chest and triceps now.

Yeah, alright, I'll get rid of deadlifts on Wednesdays.

Anything else you think? Reps seem decent and stuff?
User avatar #24167 to #24166 - marinepenguin (01/18/2015) [-]
Yeah. Everything else is good. If you're interested in learning a new movement I'd look up snatch pulls. They're like upright rows but wider grip and you use more leg drive to get the weight up. They're easier on your shoulder and build up your upper back like nobodies business.
#24168 to #24167 - psyexplain (01/18/2015) [-]
www.youtube.com/watch?v=YQhsNeMEZeQ

These?

They look horrifying... I will give them a try I guess!
#24171 to #24170 - psyexplain (01/18/2015) [-]
Also look slightly fucking difficult! Can't wait for shoulder day...!
User avatar #24172 to #24171 - marinepenguin (01/18/2015) [-]
It's more of an upper back/rear delt movement.

Definitely start really light and figure out good form and technique. I've been doing them for 8 months and I have good solid form and am finally moving good weight around.
User avatar #24173 to #24172 - marinepenguin (01/18/2015) [-]
But in those 8 months my upper back has grown a TON.
#24177 to #24173 - psyexplain (01/18/2015) [-]
Would you say start with JUST the bar?
User avatar #24169 to #24168 - marinepenguin (01/18/2015) [-]
Oh god no. Those are horrible looking. Let me find the article that best shows what I'm talking about.
#24068 - Elk (01/17/2015) [-]
**Elk used "*Roll picture*"**
**Elk rolled image** Jesus Christ, I just got back from the gym. I'm freaking exhausted.

I actually haven't eaten much today either. I was hungry when I got out of bed this morning, but I don't like to eat when I first wake up, so I just cut a small slice of pizza in half to hold me off for a bit. After my workout, I had some Muscle Milk Fuck you, I like Muscle Milk.

I'm sure I've had less than 400 calories, but I still feel great.

How is your day going, guys?
User avatar #24073 to #24068 - lulzformalaysiaair (01/17/2015) [-]
Is the picture rolling and the autobiographies necessary?
User avatar #24197 to #24073 - teoberry (01/19/2015) [-]
his autobiography is the same as you posting your meal every day kek
#24075 to #24073 - Elk (01/17/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** No.
User avatar #24062 - Ryu (01/17/2015) [-]
I'm 6ft and 9stone, I have no idea about getting toned.
I wanna get toned and bulk up a bit and know nothing about fitness. What are the does and don't s of eating/drinking and a simple work out
User avatar #24065 to #24062 - europe (01/17/2015) [-]
Lot speaks the truth
Never skip leg day
User avatar #24064 to #24062 - lotengo (01/17/2015) [-]
The entire thing is WAY to big to explain in an FJ board.
Evn the TL;DR version would be to large. But i can give you a few focal points.

1: Pick a workout routine and stick with it. Dont change excercises every day
2: Form > weight
3: Free weights > workout machines
4: Never skip leg day
5: Never skip leg day
6: Squat and deadlift
7: Hydration is key
8: A good diet is 85% of fitness
9: Pick a good gym
10: Remember that you wont reach your goals in a few weeks.

And try to read this: forum.bodybuilding.com/showthread.php?t=156380183 forum.bodybuilding.com/showthread.php?t=136691851 forum.bodybuilding.com/showthread.php?t=123915821 forum.bodybuilding.com/showthread.php?t=139911893 startingstrength.com/index.php/site#.VLp-B1WBauY
User avatar #24069 to #24064 - lulzformalaysiaair (01/17/2015) [-]
11. Remember that you won't reach your goals in a few months, probably not even a year too.
User avatar #24070 to #24069 - lotengo (01/17/2015) [-]
12. Never skip leg day
User avatar #24071 to #24070 - lulzformalaysiaair (01/17/2015) [-]
I skip it all the time :^ )
User avatar #24072 to #24071 - lotengo (01/17/2015) [-]
Nobody loves you, not evn your mother
User avatar #24074 to #24072 - lulzformalaysiaair (01/17/2015) [-]
I'm waiting till semester 2 before I restart leg day. I also want to mix it with ab exercises because leg day would otherwise be too small.
User avatar #24076 to #24074 - marinepenguin (01/17/2015) [-]
My leg days are a lot longer usually.
User avatar #24078 to #24076 - lulzformalaysiaair (01/17/2015) [-]
What do u have again?
User avatar #24079 to #24078 - marinepenguin (01/17/2015) [-]
What do you mean by "what do I have?"
User avatar #24080 to #24079 - lulzformalaysiaair (01/17/2015) [-]
on leg day?
User avatar #24081 to #24080 - marinepenguin (01/17/2015) [-]
Well right now I'm doing calf raises, hamstring curls, and an alternating set of RDLs and leg extensions. I'm also doing the 20 rep squat program on a different schedule. But this is pretty low in volume compared to normal. I usually do sprints, Bulgarian split squats or goblet squats, and either lunges or some other single legged movement.
User avatar #24082 to #24081 - lulzformalaysiaair (01/17/2015) [-]
You do most of these with just a barbell and a bench?
User avatar #24084 to #24082 - marinepenguin (01/17/2015) [-]
I have a special bench that allows me to do ham curls and leg extensions. But everything else doesn't need special equipment.
User avatar #24085 to #24084 - lulzformalaysiaair (01/17/2015) [-]
and RDLs are Romanian deadlifts?
User avatar #24083 to #24082 - lulzformalaysiaair (01/17/2015) [-]
except for calf raises of course.
#24061 - sideism (01/17/2015) [-]
does anyone have the source for the song in this?
does anyone have the source for the song in this?
#24110 to #24061 - jvcjvc (01/17/2015) [-]
it is the song from the shrek movie.
User avatar #24067 to #24061 - studbeefpile (01/17/2015) [-]
You're in the wrong neighborhood
User avatar #24091 to #24067 - sideism (01/17/2015) [-]
i used to listen to this song when i worked out but i cant remember the name of it
#24059 - Ken M (01/17/2015) [-]
So, I'm thinking if I finally set an ultimatum for myself, I'll finally start working out. Like, if I don't lose a set amount of weight by the beginning of next semester, I put a bullet through my head.

Honestly, this is the last thing that I can hold over my head, figuratively and somewhat literally. I don't care enough about just about anything and I mostly just exist because I figure I have to stop not caring eventually. I have no goals, no ambitions, no desires aside from comfort and necessities. If I finally have a real goal, I might be able to shake myself out of this.

5 foot, 9 inches tall, male, ~240 lbs with some muscle from previous sports and workout experiences growing up.
#24060 to #24059 - Ken M (01/17/2015) [-]
Forgot to ask the big question: What weight should I try to set as a goal for 8 months from now?
#24063 to #24060 - skeptum (01/17/2015) [-]
I would say try and set a goal for around 190-200 pounds, I lost around 45 pounds in 10 months and I'm very happy with my progress. Good luck brother.
#24077 to #24063 - Ken M (01/17/2015) [-]
thanks, will update with progress maybe.
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