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#39487 - studbeefpile
0
has deleted their comment [-]
#39483 - studbeefpile
Reply 0
(11/17/2015) [-]
Cheater rows will give you a fuckin sick upper back.
#39484 to #39483 - studbeefpile
Reply 0
(11/17/2015) [-]
although I would absolutely not recommend them for anyone who has been lifting less than 2 years
#39476 - europe
Reply +1
(11/17/2015) [-]
>when your favorite flavor of protein powder is sold out
#39477 to #39476 - myunknown
Reply 0
(11/17/2015) [-]
the feels, but is good to cycle different protein powders
#39480 to #39477 - Draigor
Reply +1
(11/17/2015) [-]
Protein is protein, no need to cycled.
#39481 to #39480 - myunknown
Reply 0
(11/17/2015) [-]
Protein powder is not the same as the micro nutrients you will find in other substances such as meat or beans and such all i'm saying for the powder is its good because different brands have different tastes bud
#39505 to #39481 - baglesbites
Reply +1
(11/18/2015) [-]
Whey is derived from dairy and is fantastic as a supplement. Also, double rich chocolate flavor from optimum nutrition never gets boring.
#39542 to #39505 - asotil
Reply 0
(11/19/2015) [-]
>Not Gold Standard

Why even live NEVER get Vanilla Russian Bear. The vanilla is way too strong, it made me sick after like 2 weeks of use the taste was so strong. Shit made my sweat smell like vanilla and now I fucking gag whenever I think of it, and I used to love vanilla shit
#39545 to #39542 - baglesbites
Reply 0
(11/19/2015) [-]
ON makes gold standard, ya dingus
#39494 to #39481 - Draigor
Reply 0
(11/18/2015) [-]
I guess you can cycle your protein solely for taste.
#39485 to #39481 - studbeefpile
Reply 0
(11/17/2015) [-]
Something tells me you aren't a very experienced lifter.
#39495 to #39485 - myunknown
Reply 0
(11/18/2015) [-]
Eh if you wanna go that route and didn't even read what I said I think I know a little more than you bud
#39497 to #39495 - studbeefpile
Reply 0
(11/18/2015) [-]
No, I read what you said.

Typically guys that get that caught up in tiny details like that, are keyboard warriors that don't actually have a lot of experience. Typically more experienced lifters will just take a micro nutrient supplement to take care of that type of thing.

So, since you are so experienced, what are your lifts in the big 3?
#39498 to #39497 - myunknown
Reply 0
(11/18/2015) [-]
Bud I respectfully disagree I've seen some stuff you've posted and said and I gotta say im confident in NY word over yours my point was mainly about flavour but as a side I pointed that real food is better than powder which isn't to say that a meal replacement doesn't have its place just saying it is true. And if you wanna do the whole who lifts more OK we can just do videos of different exercises see who can do more. Keep in mind no disrespect brother you just didnt get my point
#39506 to #39498 - studbeefpile
Reply 0
(11/18/2015) [-]
There's nothing inherently wrong with your point, what you were saying was just silly. Sure, real food is ideal, but for people -such as myself- who eat well over 200 grams of protein a day, supplements are convenient for getting that protein in, and there is absolutely no need to cycle different proteins the way you would cycle on and off anabolics. I get that you decided you actually meant for the sake of flavor, but that's what came across initially.

And yeah, sure lets do it. I have video of me deadlifting 465, and benching 280 with a pause. What do you have, big boy?
#39507 to #39506 - myunknown
Reply 0
(11/18/2015) [-]
Only thing I can't do is flat bench I'll do anything else though squats deadlifts who can get more reps
#39508 to #39507 - studbeefpile
Reply 0
(11/18/2015) [-]
335x20 is my touch and go record for deadlifts - but I don't have video of it. Last night I squatted 235 for 20, which I do have video of.
#39509 to #39508 - studbeefpile
Reply 0
(11/18/2015) [-]
These squats were performed to proper depth, by the way. Crease of the hip below the top of the knee.
#39510 to #39509 - myunknown
Reply 0
(11/18/2015) [-]
ok then we'll do 335 for reps and then 235 squats but below parallel so hamstrings to calves
#39511 to #39510 - studbeefpile
Reply 0
(11/18/2015) [-]
I'm saying I've already done these. What have you already done?
#39513 to #39511 - myunknown
Reply 0
(11/18/2015) [-]
I have only seen a couple videos from you and by no means are they that impressive I will post some clean and presses and htc squats
#39512 to #39511 - myunknown
Reply 0
(11/18/2015) [-]
oh I see ok then i'll just post it then
#39522 to #39512 - cptmongtard
Reply 0
(11/18/2015) [-]
Where is it? I want a lift off
#39478 to #39477 - europe
Reply 0
(11/17/2015) [-]
Well it's still the same brand so I doubt its composition is all that different
#39479 to #39478 - myunknown
Reply 0
(11/17/2015) [-]
no like different brands, Like I don't use much protein powder anymore but when I did i would go between mts whey what gold whey
#39482 to #39474 - studbeefpile
Reply 0
(11/17/2015) [-]
The very first point of that article is just plain wrong. Trying to push your abs outward is a great way to get a hernia. Chris Duffin has talked about this at length many times, talking about drawing the rib cage downward. And I'm pretty sure he knows what he's talking about when it comes to the squat, seeing as he's responsible for the heaviest 4xbw squat of all time, with a 881 @ 220 (Raw w/wraps).

The other points seemed fine though. However I think the whole 'sit back' point is an argument of semantics. You don't have to force anterior pelvic tilt to sit back - it's entirely possible to sit back while maintaining a neutral spine.
#39491 to #39482 - marinepenguin
Reply 0
(11/18/2015) [-]
Honestly I've heard both on that first point. I think as long as you're bracing your abs and keeping a neutral spine, you're fine.
#39492 to #39491 - studbeefpile
Reply 0
(11/18/2015) [-]
Yeah, lets just skip over the whole "good way to give yourself a hernia" part.

Chad Wesley Smith attributes the hernias he suffered a couple years ago to poor bracing.
#39493 to #39492 - marinepenguin
Reply 0
(11/18/2015) [-]
Whenever I brace, I feel my ribs pull down, stomach pop out a bit, and my back becomes rigid and neutral. If you're breathing into your stomach and pushing through it, of course you'll get hernias. The article was mostly talking about poor cues, not poor bracing habits. If you rely too much on "pull your ribs down" you can extend your spine too far forward and loose a good position. That's how I took it, not "don't feel like you're pulling your ribs down during bracing".
#39471 - warkiller
Reply 0
(11/17/2015) [-]
People are dicks.
Doing some light squats today after being sick for four days (5x5@205) and some fuckface decided it'd be a wonderful idea to tip the squat rack forward as I went to rerack the weight.
Bad news for me is that I twisted my ankle trying to avid getting caught up in the rack tipping over.
Bad news for the other guy is that his kneecap got caught by the rack and had to be brought to the E.R. so that they could put his knee back in place.

Pic is something similar to the rack I was using.
#39473 to #39471 - alicorn
Reply +4
(11/17/2015) [-]
i'm fairly sure that constitutes as assault
#39472 to #39471 - marinepenguin
Reply +1
(11/17/2015) [-]
That guy is a prick, holy shit. Get him banned from that gym, that's borderline illegal.
#39467 to #39466 - alicorn
Reply +2
(11/17/2015) [-]
why get laid when you could be getting more gains
#39468 to #39467 - marinepenguin
Reply +1
(11/17/2015) [-]
This guy gets it.
#39454 - anon
Reply 0
(11/17/2015) [-]
What weight is Superman here, and what %BF? Doesn't look fat, doesn't look lean, just looks... Big. goal physique. I'm 5'10", what weight should I get to for this?
#39456 to #39454 - cptmongtard
Reply 0
(11/17/2015) [-]
I'm gonna say like 210, 6'3" and 12-14%. For 5'10" you'd need like 200lbs but it won't look as good
#39458 to #39456 - marinepenguin
Reply 0
(11/17/2015) [-]
Hes probably a bit bigger then that since I'm almost right there.
#39459 to #39458 - cptmongtard
Reply 0
(11/17/2015) [-]
220? I don't think the body fat's much off though... Definitely not single digits
#39460 to #39459 - marinepenguin
Reply 0
(11/17/2015) [-]
You said he's 6'3 210 10-12% bf . I'm 6'3 208 with probably 12-14% body fat.

I'd say he's more like 220-225
#39461 to #39460 - cptmongtard
Reply 0
(11/17/2015) [-]
Yeah, that's probably a better estimate than mine
#39462 to #39461 - marinepenguin
Reply 0
(11/17/2015) [-]
Also we're talking about a cartoon.
#39464 to #39462 - anon
Reply 0
(11/17/2015) [-]
Does that mean he doesn't have a realistically achievable physique?
#39465 to #39464 - marinepenguin
Reply 0
(11/17/2015) [-]
It's achievable, it's what I'd like to achieve. It'll just take 5+ years depending on your individual genetics. You're a bit shorter, so at 5'10 a similar look would maybe be 205-210.
#39496 to #39465 - anon
Reply 0
(11/18/2015) [-]
How strict would my diet have to be? I suck at controlling what I eat
#39463 to #39462 - cptmongtard
Reply +1
(11/17/2015) [-]
Fair point
#39438 - dreygur
Reply 0
(11/17/2015) [-]
Is heating up with 30% of the weight you're about to lift considered essential or is it just to make the actual weight feel easier? I usually just jump right onto the weights I usually do 10x3 of, but I'm wondering if that can cause any issues.
#39455 to #39438 - Draigor
Reply 0
(11/17/2015) [-]
Always warm up for big compound movements with multiple sets, that get increasingly heavier, leading up to your working weight. After you've warmed that muscle group(s), you dont really need to warm up again for another exercise that uses the same muscles. Like I wouldn't warm up for tricep pushdown after I did some benching.
#39452 to #39438 - vermilliot
Reply 0
(11/17/2015) [-]
I always warm up.
Sometimes during warm up your knee or elbow cracks and it hurts a bit. (bad form, cold joints, etc.) But after few sets of warm up all is great.
I would hate to know what happens when you straight up jump into full weight and your joint decides to fuck with you.
#39449 to #39438 - baglesbites
Reply +1
(11/17/2015) [-]
Warm ups start with the bar, no matter how strong you are. except deadlifts, 1 pl8 warmups are ok
#39444 to #39438 - packalpha ONLINE
Reply 0
(11/17/2015) [-]
When your joints and ligaments warm up they are less prone to injury. This matters much more when lifting heavier weights. But everyone should warm up, at least a little up.
#39437 - studbeefpile
Reply +1
(11/17/2015) [-]
lol, just skwaated 235x20. RIP.
#39432 - jaytothadee
Reply 0
(11/17/2015) [-]
Ok quick question... Is the one punch man workout decent? Its 100 pushups 100 crunches 100 squats then a 10 km run. Could I switch out the 10 km to 5 suicides I know them as run to the 25 y then back then 50y then back then 75y then back then 100y then back then 1 min rest for time reasons?
#39433 to #39432 - dvmaster
Reply 0
(11/17/2015) [-]
in my opinion those workouts are an ok way to burn calories but you wont get noticeable
strength or size gains, you could do any of them and it'll still count as if you were only moving around burning calories
#39434 to #39433 - jaytothadee
Reply 0
(11/17/2015) [-]
Well right now Im not looking to gain. I want to shed a few pounds and tone. I dont want a ripped body more of just a toned. Like the second one from the left. I want to worry about gains later and I dont want to lose what little muscle I have so I want to keep them excersized.
#39446 to #39434 - baglesbites
Reply 0
(11/17/2015) [-]
Toning is a myth. To get a body like that, swimming and calisthenics are your best bet. Also consider that genetic bone structure and muscle insertions can play a big role in how you look.
#39435 to #39434 - dvmaster
Reply 0
(11/17/2015) [-]
if that's what you want, then I guess it could be ok although i think those are a lot of crunches assuming that you're also eating enough, another good way could be calisthenics maybe
#39430 - myunknown
Reply 0
(11/17/2015) [-]
first time in forever i didn't do reverse grip bench on arm day ( gotta chill on free weight pressing for a while) and had an awesome arm day did bilateral curls started with 15's worked up to the 70's then just did some cable tricep work
#39421 - asotil
Reply +1
(11/17/2015) [-]
>Move to new area, ideally a little before/after New Years
>Join new gym in area
>Do everything like you normally would
>People will eventually want to know who's the cloven-hoofed scaled dude deadlifting 8pl8
>Also why he has only ok form for such high weight
>Be extremely friendly, the exact opposite of how you were acting previously
>"So how long have you been working out anon?"
>I just started. I told myself I wanted to get in shape finally, so I decided to join as my new years resolution
>Never deviate from the story

Also I need a r8 in a few minutes after I shower and eat a small child, pic incoming
#39450 to #39421 - baglesbites
Reply 0
(11/17/2015) [-]
>shatter the hopes and dreams of thousands
#39418 - marinepenguin
Reply +3
(11/16/2015) [-]
Guys remember when I was a certified member of UNICEF?
#39451 to #39418 - vermilliot
Reply 0
(11/17/2015) [-]
Gj bro
I would personally stay at that muscle mass and go to 10-12% body fat and maintain my build.
But you go and do what makes you happy.
Mirin
#39453 to #39451 - marinepenguin
Reply +1
(11/17/2015) [-]
I don't plan on ever stopping trying to build size. I'll cut down once I reach my genetic limit, but that probably won't be until about 220 at 10-12% body fat.

I don't want to be able to fit into cars.
#39445 to #39418 - packalpha ONLINE
Reply +2
(11/17/2015) [-]
S-E-X-Y
#39486 to #39445 - studbeefpile
Reply +1
(11/17/2015) [-]
strong agree yes sir
#39419 to #39418 - studbeefpile
Reply 0
(11/17/2015) [-]
ey bby u do g4p?
#39420 to #39419 - marinepenguin
Reply 0
(11/17/2015) [-]
Absolutely.

I take my pay in supps
#39422 to #39420 - studbeefpile
Reply 0
(11/17/2015) [-]
"supps"

explains them "natty" gains u been makin.
#39423 to #39422 - marinepenguin
Reply 0
(11/17/2015) [-]
>preworkout, BCAAs, and protein
>not natty

Drats, revealed once again
#39447 to #39423 - baglesbites
Reply +1
(11/17/2015) [-]
I heard that supplements give you roid rage bro. Please, stay safe.
#39424 to #39423 - studbeefpile
Reply 0
(11/17/2015) [-]
BCAAs, u mean placebo wallet emptiers
#39425 to #39424 - marinepenguin
Reply 0
(11/17/2015) [-]
>BCAAs
>not one of the most well documented supplements behind creatine

www.ncbi.nlm.nih.gov/pubmed/22569039

BCAAs are amazing.
#39426 to #39425 - studbeefpile
Reply 0
(11/17/2015) [-]
This is the first I've ever seen any actual evidence for BCAAs.
#39431 to #39426 - myunknown
Reply 0
(11/17/2015) [-]
it's for sure a legit supp, but always good to cycle on and off
#39427 to #39426 - marinepenguin
Reply 0
(11/17/2015) [-]
Wut

The only way that's possible, is if you have never tried to look it up yourself and have relied on the theory of bro-lifters

"BCAA's are placebo bro, total waste of money"

It's a pretty simple concept. During a workout the amino acids within your muscles are used for fuel, but your natural stores are depleted within a short period of time and so it's harder for your muscles to do more work. That's why traditionally workouts were best done in under an hour. But when you supplement with BCAA's a little before, and during your workout, those amino acid stores in your muscles are replenished and your muscles can do more work without getting fatigued. More work, more volume, equals bigger gains. I can easily put in 3 hour workouts and feel great if I time my meals correctly, and when I supplement things before my workout and during. Sometimes I feel like I could literally workout all day and feel great. And really BCAAs aren't expensive. A $30 supply lasts me a month.
#39428 to #39427 - studbeefpile
Reply 0
(11/17/2015) [-]
Huh, I've always heard they're iffy. Even from the guys at Supertraining.
#39429 to #39428 - marinepenguin
Reply 0
(11/17/2015) [-]
They're really just simple derivatives of the protein you get during the day. If you get enough protein you don't need BCAAs to aid in recovery from a workout, BUT you can still use them to help prevent fatigue within your workouts. Which is what I've seen a noticeable difference in. That's also a component of BCAAs that is still being debated on how well it works and to what extent. It may be like creatine where some people are simply non-responders tfw but others get a ton of effect from it. So that may be why some guys think that BCAAs are iffy. Personally they work for me and I see a noticeable difference in when I train with them and without them. A placebo wears off after a certain period of time, and these have kept me going for well over a year now.
#39417 - donnybergerstory
Reply +1
(11/16/2015) [-]
www.amazon.com/PB2-Powdered-Peanut-Butter-6-5/dp/B

YOU GUYS TRIED THIS SHIT YET?

45 calories per serving (2 Tablespoons.)
4 g of protein. tastes beautiful. For anyone cutting calories is uggest this x10000
#39436 to #39417 - studbeefpile
Reply +1
(11/17/2015) [-]
Hell yeah man. I use it in all my shakes. Shit's fuckin amazing.
#39412 - cptmongtard
Reply 0
(11/16/2015) [-]
What're you guys' favourite upper chest builders? I personally love incline dumbbell flyes
#39415 to #39412 - marinepenguin
Reply 0
(11/16/2015) [-]
Incline bench, shorten the ROM a little so you stop an inch above your chest and right before lockout.
#39414 to #39412 - myunknown
Reply 0
(11/16/2015) [-]
you can never beat the basics, incline bench press is kiing
#39410 - studbeefpile
Reply 0
(11/16/2015) [-]
Two Oh Fahve, with no Leg Drahve.

First of 3 sets, these were done at the end of my workout after. Whole thing looked like

275x1
200x12,11,10
230, 4x3 (extended pause)
205, 3x5 (extended pause, no leg drive)
225x5
#39448 to #39410 - baglesbites
Reply 0
(11/17/2015) [-]
Nice pants benching
#39457 to #39448 - studbeefpile
Reply 0
(11/17/2015) [-]
u kno u like it
#39402 - dehumanizer
Reply +1
(11/16/2015) [-]
Back day? More like "Just fuck my palms up" day!
#39403 to #39402 - baglesbites
Reply 0
(11/16/2015) [-]
Your hands will eventually become leathery and you'll stop hurting. Just take care of calluses and use lotion once in a while.
#39406 to #39403 - dehumanizer
Reply 0
(11/16/2015) [-]
problem is that during longer rest periods they kinda heal, like i had a 9 day break till today and they usualy feel very sensitive after showering
#39407 to #39406 - baglesbites
Reply 0
(11/16/2015) [-]
Increase your volume, your hands will adapt faster and be forced to toughen up
#39391 - jaytothadee
Reply 0
(11/16/2015) [-]
ok im depressed and one of the major reasons why is when my galbladder failed I put on 20 pounds...I think this could be one of the main reasons why...I have thirty dollars and have chicken and tilapia and rice already...the thing is the taste is bland and I cant find any good recipes. So can any one hook me up with recipes in bulk for under thirty dollars. Another thing I walk to school which is a five mile walk there and back, Is that enough walking to lose some weight? Or should i pick up a HIIT regimen that i can do in the mornings before school. im serious about losing weight and changing my lifestyle and any help would be great (:
#39413 to #39391 - alicorn
Reply 0
(11/16/2015) [-]
Just anything not loaded with salt or sugar you can throw in for taste will work. Talapia is good with lemon and herbs but you could get a bag of sweet peppers, baby carrots, green onions, broccoli, etc and just have stirfry. Just bake the fish and chicken seperately if you're afraid of under cooking them

Also here, have this fam imgur.com/a/5nbmA
#39392 to #39391 - marinepenguin
Reply 0
(11/16/2015) [-]
I don't know any rice recipes, so can't help ya there.

But walking 5 miles to school and back would take a loong time. Maybe an hour if you walk quickly. It's fine if you're willing to walk that long, but HIIT would definitely be a much more time effective option, you could also bike to school if you have one.
#39389 - marinepenguin
Reply 0
(11/16/2015) [-]
Romanian Deadlifts
video randomly decided to go upside down, not sure what happened there
Didn't do leg day yesterday because it was a friend's 21st birthday and I went to football games and partied instead. Such is life.

But I did it today instead and it ended up going much better than expected with how shitty my diet was yesterday.

Got 195 for 20 on squats no problem. Moved on to RDLs with 195 for 8, 205 for 6, 225 for 6 see video and 245 for 4.

I also did my calf raises a little different today, I threw on 135 and did 5 sets of 25 constant reps, only 30 seconds rest between sets. The last set was mostly partial reps and I nearly collapsed after racking it, but man my calves were killing me. I've been seeing noticeable improvements in their size as well.
#39398 to #39389 - studbeefpile
Reply 0
(11/16/2015) [-]
You need to have more speed, and be waaaay more rigid. You're pulling kind of slowly and loosely. Pull with a purpose!
#39400 to #39398 - marinepenguin
Reply 0
(11/16/2015) [-]
And what do you mean by rigid? My backs staying straight, my shoulders stay back, and my knees aren't pushing forward over my toes, so I'm confused on what you're seeing.
#39409 to #39400 - studbeefpile
Reply 0
(11/16/2015) [-]
Will make video demonstrating what I mean. It's difficult to explain with text.

Basically you're not really bracing as efficiently as you could be, so you're missing out on power, which in turn could give you more efficiency, and more quality volume.
#39399 to #39398 - marinepenguin
Reply 0
(11/16/2015) [-]
I can work on it. I don't usually go above 195 on RDLs, so once I get used to the lower reps and higher weight it should get better. And I don't necessarily focus on speed for RDLs, I go more slow and controlled in my reps.
#39388 - edgymemelord
Reply 0
(11/15/2015) [-]
dunno why anyone would want to lose weight
everyone loves a fat feminist
#39390 to #39388 - marinepenguin
Reply +1
(11/16/2015) [-]
More like fall into her orbit.