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Latest users (2): explosiverectum, marinepenguin, anonymous(4).
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#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
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 ONLINE
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 ONLINE
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.
#39387 - studbeefpile
Reply +1
(11/15/2015) [-]
#39394 to #39387 - Draigor
Reply +1
(11/16/2015) [-]
starting his bench program tmrw
#39397 to #39394 - studbeefpile
Reply 0
(11/16/2015) [-]
Cool man. Keep us posted on how it goes. I've got a good mind to run it after my meet on the 5th next month
#39386 - myunknown
Reply 0
(11/15/2015) [-]
happy with my new rep range i have been doing for a little while, squats today did my warm up sets 135 then 225 then working sets consisted of first set with 275 got 10 reps then second set 8 reps then did 2 more sets of 4 then I did 315 for 2 sets of 3 then back down to 225 for a burn out
#39385 - arialynx
Reply 0
(11/15/2015) [-]
So I'm kind of completely new to this whole "fitness" thing.

Is it possible to lose 40-50 pounds over 3 months? I'm planning on seriously changing my life style over the summer, since I'm going to be completely free during that time and can focus on myself. But I have no idea what to do during those three months. What can I do to sort of ease myself into it in the mean time? Any helpful links on getting started?

Also, I know this isn't the proper board for this, but any tips on getting rid of face ache? I've had it forever and I'm sick of it.
#39380 - anon
Reply 0
(11/15/2015) [-]
Got a buddy who's 6'3 and around 265 pounds who goes to the gym with me. What goal do you think he should be striving for? Should he be going for weight loss first with a calorie deficit diet and later on transition into muscle gain, or is it possible to just go bearmode from where he's at with proper diet and workout?
#39382 to #39380 - dreygur
Reply 0
(11/15/2015) [-]
It's possible to "lose" weight burning fat while gaining muscle. Weight isn't an issue if it's mostly due to muscle.
#39381 to #39380 - baglesbites
Reply +1
(11/15/2015) [-]
If he goes to the gym on a reputable beginner program and cleans up his diet, he should lose fat and gain muscle at the same time. It will only last a few months at best but after that he can decide weather he wants to cut or slowly gain back a little weight.
#39377 - studbeefpile
Reply +1
(11/15/2015) [-]
Some pause DLs with 315 for your viewing pleasure.

These were done after the 465 I hit today. As you can see, it was moving really fast, but I only ended up having 2 sets of 3 in me. Just worn out from maxing.
#39395 to #39377 - Draigor
Reply +1
(11/16/2015) [-]
congrats on the pull. those pauses did look smooth af. yoir garage also got alot bigger
#39396 to #39395 - studbeefpile
Reply 0
(11/16/2015) [-]
Lol, one of my lifting buddies said the exact same thing about 'my garage'. Typically when I'm prepping for a meet, I'll start doing my heavy sessions in a public gym for the sake of having more accurate weights. My old, dirty, iron weights are absolutely not exact. I always feel stronger in commercial gyms like this.
#39404 to #39396 - baglesbites
Reply 0
(11/16/2015) [-]
You just want to show off, don't you Squidward
#39405 to #39404 - studbeefpile
Reply 0
(11/16/2015) [-]
I actually don't like lifting there. I do it solely to get a better idea of what numbers I should be picking in the meet. It honestly makes me feel like kind of a douche bag.
#39372 - ilikethisusername
Reply 0
(11/15/2015) [-]
tfw you only bench 40lbs and squat 70lbs
#39416 to #39372 - myunknown
Reply 0
(11/16/2015) [-]
nah don't get discouraged I remember some of my first lifts, i remember doing flat bench dumbells with the 50's and seeing other people do 80's and remember just thinking if i could just get to that i'd be happy.. now I warm up with the 80's and do working sets with 120's. keep grindin brotha
#39440 to #39416 - ilikethisusername
Reply 0
(11/17/2015) [-]
damn. that was inspirational man. thanks.
#39411 to #39372 - packalpha
Reply 0
(11/16/2015) [-]
Shit, I started lower than that.
#39441 to #39411 - ilikethisusername
Reply 0
(11/17/2015) [-]
how much can you do now?
#39442 to #39441 - packalpha
Reply 0
(11/17/2015) [-]
Bench: 125
Squat : 105
Deadlift: 130

Started serious lifting since June.
#39470 to #39442 - ilikethisusername
Reply 0
(11/17/2015) [-]
nice man.

today i went 5 pounds higher. and also i forgot to add the barbell weight. i'm such an idiot.

in total i can do 60lbs-65lbs bench and squat about 70lbs-75lbs.

today i did 75lbs bench and squat 95lbs. feels good man.
#39515 to #39470 - packalpha
Reply +1
(11/18/2015) [-]
Yeah! feels good doesn't it?

For some weird reason my squat has always lagged behind my bench. Even though for everyone else it's always been higher.
#39525 to #39515 - ilikethisusername
Reply 0
(11/18/2015) [-]
i feel like i'm not doing the squats right. i'm supposed to be going lower but i think i'm doing it too fast.

if i go too low, i get off balance and start to fall. any tips on how i can improve my balance?
#39537 to #39525 - packalpha
Reply 0
(11/18/2015) [-]
You just gotta go parallel brah. I can't actually say how you're doing unless you do a form check video. Then the pros can chime in as well.
#39383 to #39372 - the one and only
Reply +2
(11/15/2015) [-]
we all start off somewhere.
#39354 - studbeefpile
Reply +2
(11/14/2015) [-]
Pulled 465 today. Felt good. It was slow, but no sticking points. I think I'll be able to peak into 500 for this meet, but we'll see.
#39347 - protomanrulezz
Reply 0
(11/14/2015) [-]
What would be a good starting routine for someone who wants to lose about 20 pounds?

Also, any suggestions to get me to stop drinking soda? I really need to quit that shit.
#39363 to #39347 - dreygur
Reply 0
(11/15/2015) [-]
Get used to water or just start with drinking chocolate milk instead. It has far less sugar and more nutritional value. Cut out the pasta, white bread and white rice and replace it with whole-grain alternatives. Eat more vegetables in general and eat chicken and egg frequently.
#39364 to #39363 - protomanrulezz
Reply 0
(11/15/2015) [-]
What about iced tea? not a fan of chocolate
#39366 to #39364 - dreygur
Reply 0
(11/15/2015) [-]
Also, I want to point out that food is the biggest factor when it comes to improving your body. More muscle mass also makes burning fat easier, but in order to gain it, you have to eat properly and train plenty. If you train but eat shit, you won't get as good results.
#39365 to #39364 - dreygur
Reply 0
(11/15/2015) [-]
The reason soda is so bad is because it contains a lot of sugar and nothing else. If iced tea comes close in this category, I'd recommend you stay away from it as well.
#39367 to #39365 - protomanrulezz
Reply 0
(11/15/2015) [-]
I drink green tea with no sugar
#39369 to #39367 - dreygur
Reply 0
(11/15/2015) [-]
I just googled iced tea and saw results of the bottled versions, which had a lot of sugar in them. I've read that regular green tea is actually very good for you, so it's a great alternative to get used to.
#39370 to #39369 - protomanrulezz
Reply 0
(11/15/2015) [-]
Nice. I am uneducated on such things and usually just eat and drink whatever I want.
I am not overweight surprisingly, but I do wanna loose some fat and get some muscle
#39371 to #39370 - dreygur
Reply 0
(11/15/2015) [-]
Trust me, I have the exact same issue. My weight is normal but I clearly have too much fat on me. Just remember to get plenty of vitamins, protein and fiber, and consume as little sugar as possible. Sleeping a lot is also very important for gaining muscle after a workout, but the others on this board are more educated on actual muscle building. I've just read a lot about the dietary part.
#39360 to #39347 - themagicdalek
Reply 0
(11/15/2015) [-]
Starting Strength
#39357 to #39347 - the one and only
Reply 0
(11/14/2015) [-]
Do you have access to gym or just at home?

also, just slowly cut down from soda, dont just drop it as you'll most likely crave it more, eventually you'll start just drinking water more often.
#39361 to #39357 - protomanrulezz
Reply 0
(11/15/2015) [-]
There is a workout room in my college with all the normal shit
weights, machines, etc
#39341 - ehzio
Reply 0
(11/14/2015) [-]
So about a week ago, I was jump roping when I accidentally landed with my right leg causing my body to tip forward and putting all my leg onto my knee. Ever since then I haven't been able to fully run without my right leg being in pain or is just dead legging me. Im on knee support as of right now and was wondering if anyone knows any good knee stretches that will at least soothe my right knee.

Enough for running at least.
#39318 - anon
Reply 0
(11/14/2015) [-]
Any good leg and ass workouts?
#39373 to #39318 - ilikethisusername
Reply 0
(11/15/2015) [-]
romanian deadlifts.

best for butts and for quads.
#39374 to #39373 - ilikethisusername
Reply 0
(11/15/2015) [-]
i mean hamstring.
#39333 to #39318 - europe
Reply 0
(11/14/2015) [-]
Squats.
All day.
Every day.
#39332 to #39318 - the one and only
Reply 0
(11/14/2015) [-]
Glute bridges
Single legged glute bridges
Glute bridges with weights
Squats
Lying ham string curls

You'll feel your ass with those.
#39324 to #39318 - dreygur
Reply 0
(11/14/2015) [-]
>>#39319,
#39321 to #39318 - myunknown
Reply 0
(11/14/2015) [-]
lunges
#39319 to #39318 - anon
Reply 0
(11/14/2015) [-]
Squats