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#42213 - maddboiy
Reply 0 123456789123345869
(01/12/2016) [-]
Dammit i really want to start my cut because i want to get rid of the belly i put on over Christmas but i want to keep with my bulk until the end of my uni term, which is about 9 more weeks. I just want to be slim and sexy why must this be so hard?
#42215 to #42213 - baglesbites
Reply 0 123456789123345869
(01/13/2016) [-]
During school is probably the worst time to cut, you want to have plenty of energy for studying. Winter is bulking season anyway, cut in may or June.
#42205 - myunknown
Reply +1 123456789123345869
(01/12/2016) [-]
Weighted wide grip pull ups, all the way up and all the way down getting a really good stretch on the lats This was probably my 4th set.
#42214 to #42205 - marinepenguin
Reply +2 123456789123345869
(01/13/2016) [-]
Is that fuckin Pauly D from Jersey shore talking to the guy in red behind you?
#42216 to #42214 - myunknown
Reply 0 123456789123345869
(01/13/2016) [-]
I have a lot of silly people at my gym, you get used to all the characters
User avatar #42211 to #42205 - Draigor
Reply 0 123456789123345869
(01/12/2016) [-]
Good job, but usually going all the way up means your chin is at least even with you hands.
#42212 to #42211 - myunknown
Reply 0 123456789123345869
(01/12/2016) [-]
well you're right i could've probably gone up a little more lol, wide grip sucks fam
User avatar #42201 - pinkfloyd
Reply 0 123456789123345869
(01/12/2016) [-]
Tips for doing pull ups? I seem to can't do them.
User avatar #42210 to #42201 - Draigor
Reply +1 123456789123345869
(01/12/2016) [-]
Join a gym with an assisted pullup machine. If you can't, then practice negatives multiple times a day.
User avatar #42206 to #42201 - bombadier
Reply +2 123456789123345869
(01/12/2016) [-]
Search negative pull ups on youtube, helped me so much
User avatar #42203 to #42201 - mondominiman
Reply 0 123456789123345869
(01/12/2016) [-]
Try even if you don't pull yourself up that much you're still working out the back muscles. Hanging there for as long as you can also helps. Or just losing a lot of weight?
User avatar #42188 - victorsin
Reply 0 123456789123345869
(01/12/2016) [-]
I don't know how much I weight, but my shoulders and back start to look bigger and my bicep and tricep are kind of tiny I guess they take more time to develop. I still have some fat in my lower back and in my biceps. My calves are decent and my quads are starting to grow too. I don't know why I feel shame to post pics. Just came from Chest-Tricep workout, some abs and 30 min walk/jog/run.
User avatar #42200 to #42188 - victorsin
Reply 0 123456789123345869
(01/12/2016) [-]
I will... eventually. let me get a lil' bit more lean/bigger.
User avatar #42194 to #42188 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Nvr b of shame. Post pics little son
User avatar #42197 to #42194 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
it in ur life now. it ur time bud
User avatar #42196 to #42194 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
u caut the cym autism.
User avatar #42199 to #42196 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Been feeding upon unclos milk, training for this day.
#42180 - studbeefpile
Reply +2 123456789123345869
(01/12/2016) [-]
Alright guys, it's time for the Obesity Chronicles to be put on hold. I got all the way up to 230lbs body weight, which is the most I've weighed since initially cutting down from 250 when I was 15 years old. I'm gonna drop down to around 195-200 (depending on how I look there, I may cut further). Should be there around late march or april. We'll see.

230lbs bw
Bench: 300
Squat: 315, 3x6 (Current 1RM unknown)
Deadlift: 480
#42181 to #42180 - studbeefpile
Reply +1 123456789123345869
(01/12/2016) [-]
#42182 to #42181 - studbeefpile
Reply +1 123456789123345869
(01/12/2016) [-]
User avatar #42183 to #42182 - marinepenguin
Reply +2 123456789123345869
(01/12/2016) [-]
Good luck man.
#42177 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
300x5 with the depth cam. Moved my rack around to get a good shot.

This was done at the end of my workout. The whole sesh looked like:

Pause Squats:
315x1 (warm up)
290: 5x3

Squats:
275: 1x5
300: 2x5

I'm obviously a big fan of pre-exhausted work.
Also did a pause rep with 300 in there somewhere after the sets at 290.
User avatar #42185 to #42177 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
So you only did around 30 reps during your whole squat workout? Are most of your lifting days this low in volume?
User avatar #42187 to #42185 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
For squats, yeah. I typically squat 2-3 times a week though. Back days have a shitton of volume with lots of accessories, and bench days involve a lot of reps. I've never really had a need for leg accessory movements, so I just stick to a decent amount of squatting. I think my legs are doing okay.
User avatar #42189 to #42187 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
I wasn't saying you need to do anything different. I was just asking.

I'm exactly the opposite. I have maybe 30 SETS on my leg day.
User avatar #42190 to #42189 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
How are your DOMs and atrophy, bud?
User avatar #42191 to #42190 - marinepenguin
Reply +1 123456789123345869
(01/12/2016) [-]
Non-existent. I've actually seen amazing improvement.
User avatar #42192 to #42191 - studbeefpile
Reply +1 123456789123345869
(01/12/2016) [-]
Cool, bud. Let me know when you catch me, litle son.
User avatar #42193 to #42192 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Won't be long on deadlifts, got 395 last strength day, that's 30 pounds in 3 weeks. Might have you beat on rows already, I'll be trying for 275 tomorrow. Bench will be a bitch to catch you on, progress is much harder on that. We'll see 'bout squats.

I just fucking love high volume. Keeps me lean, and builds muscle like a motherfucker when I'm focusing on a particular body part, my shoulders have gone from lacking to a leading body part on me now since I've hit them for a while.
User avatar #42195 to #42193 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
Did some cheater rows with 315 the other night. Got a set of 8 and a set of 6. Bare handed, too. I also have a legit shot at a 500 deadlift within the next month, so we'll see. You have me beat on deadlift mechanical genetics, but I've got you beat in back development. I think we'll be close because of that for a while.

I'll most likely always have you fukked on bench just because I'm built for it, and you're specifically not built for it.

Who fukin knows about squats tho.
User avatar #42198 to #42195 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
You got lats on back, but I'd say that's it. We'll see..

And tfw no barrel chest plus long noodley arms. Won't hurt to try though.
User avatar #42202 to #42198 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
Lats are the largest part of the back, and they're one of the most important muscles for deadlifting. Sure, maybe my 'mid back' or whatever the fuck is lagging a bit, maybe, but it's never once held me back. If you needed a strong 'mid back' for deadlifts, I'd have a strong 'mid back'.

u dont have barrel chest because ur lats and pecs aren't big enuf. srsreallysrs.
User avatar #42204 to #42202 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
And clearly my lats haven't slowed me down. I just have never deadlifted consistently. Now I will be.

And a barrel chest is bone structure. A naturally large ribcage.
User avatar #42207 to #42204 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
I don't know dude. There are plenty of skinny fucks that get giant after a bunch of years. I think is has a lot to do with both musculature and posture. I wasn't always barrel-chested (if you even consider me to be barrel chested now)
User avatar #42208 to #42207 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
You can literally Google "barrel chest" and it'll tell you it's a naturally large rib-cage.

"Barrel chest generally refers to a broad, deep chest found on a man. A man described as barrel chested will usually have a naturally large ribcage, very round torso, large lung capacity, and can potentially have great upper body strength."

I don't pull this stuff out of my butt brother. Nor am I making excuses.
User avatar #42209 to #42208 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
"usually"

u can get biggor, son.
User avatar #42165 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
>TFW lmao 2plate bp
User avatar #42173 to #42165 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
Pause?
User avatar #42174 to #42173 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
Of course
User avatar #42175 to #42174 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
Sounds good. Get vids next time.
User avatar #42176 to #42175 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
I go to a gym .-.
User avatar #42178 to #42176 - studbeefpile
Reply 0 123456789123345869
(01/12/2016) [-]
Good, get someone there to record it for you.

Real talk, there are literally thousands of people that go to commercial gyms, and still record their sets. No excuses, bud.
User avatar #42179 to #42178 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
It's embarrassing. but next push day that I do my max sure I'lll record
User avatar #42225 to #42179 - cognosceteipsum
Reply 0 123456789123345869
(01/13/2016) [-]
Why would it be embarrassing
User avatar #42247 to #42225 - leal
Reply 0 123456789123345869
(01/14/2016) [-]
Because I'm not an autist, and my lifts aren't anything special to me.
Sure I'm proud of a 2plate bench.
Doesn't mean I'm going to want to film myself doing it, it's not as good as can be.
User avatar #42168 to #42165 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Smith machine?
User avatar #42170 to #42168 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
free weights.
2 reps
User avatar #42171 to #42170 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Nice job.
#42172 to #42171 - leal
Reply 0 123456789123345869
(01/12/2016) [-]
Yeah I wasn't even expecting to but hell I felt like it was the right time and it was
User avatar #42163 - desmondxburton
Reply 0 123456789123345869
(01/12/2016) [-]
Just got a membership at the gym to help me get in better shape before I have to go to Basic Training(Navy) at the end of March. But, not really used to making up my own workout plan so any tips/advice would be appreciated.
User avatar #42164 to #42163 - marinepenguin
Reply +1 123456789123345869
(01/12/2016) [-]
For basic you'll just need to be good at running, pushups, sit ups, and pull ups. Navy has swimming too.
User avatar #42166 to #42164 - desmondxburton
Reply 0 123456789123345869
(01/12/2016) [-]
I know, but would there be any better/more efficient workouts to do instead if just doing a bunch of pushups and situps that you would recommend?
User avatar #42167 to #42166 - marinepenguin
Reply +1 123456789123345869
(01/12/2016) [-]
For getting stronger and more athletic? Yeah there are tons I'd do.

For preparing for basic training? Nah, just doing as many pushups/ situps in a minute then getting good at running 1-2 miles.

I'm a big lifter, and while I killed the PT testing during AF basic, I lost 30 pounds of mostly muscle mass there. The workouts they do are better for lean and athletic with good endurance. Other branches aren't much different.
User avatar #42184 to #42167 - desmondxburton
Reply 0 123456789123345869
(01/12/2016) [-]
I'm not trying to get that big or anything, just haven't been able to really work out anywhere since I graduated High School last May and wanna at least get myself back into a shape a bit. But even when i did workout, I just did the workout on the board or what football coach assigned so I have no real experience setting up or planning mine own workout. I'm not just doing it to pass the test, but to get in better shape overall.
User avatar #42186 to #42184 - marinepenguin
Reply +1 123456789123345869
(01/12/2016) [-]
It's pretty simple, a basic bro-split usually just consists of 1 or 2 compound movements then 3 or 4 complimenting isolation movements. So for your specific situation you could do a basic Bench-Deadlift-Squat split 3-4 days a week and do running, swimming, and other forms of conditioning on your non-lifting days.
#42161 - Elk
Reply 0 123456789123345869
(01/12/2016) [-]
**Elk used "*roll picture*"**
**Elk rolled image** If you ain't squattin', you ain't squat.
#42158 - baglesbites
Reply +2 123456789123345869
(01/12/2016) [-]
I just squatted 260, the most I've hit in about a year and 1.5 times bodyweight. This is a huge post injury PR and boost in confidence since I've been working with moderate weight.

The video is of my 245 squat because I messed up the placement on the last set and you can only see my depth but not really anything else. I'll post it if you guys want.
User avatar #42169 to #42158 - Draigor
Reply 0 123456789123345869
(01/12/2016) [-]
Very nice squat
User avatar #42160 to #42158 - marinepenguin
Reply 0 123456789123345869
(01/12/2016) [-]
Looked good. Keep it up.
#42152 - cackrel
Reply 0 123456789123345869
(01/11/2016) [-]
**cackrel used "*roll picture*"**
**cackrel rolled image**So, fit.
I'm having a bit of a dilema, lost 3kg in a week, mostly water weight, but I'm getting back from a long hiatus.
Going for a low carb solution for my diet, just changing it out, not eating candy or any of that shit, also trying to sleep more since sleep is the number 1 fat burner.
But what's bothering me is what should I eat for breakfast? Got a can of tuna and 3 scrambled eggs for noon at school, but I really don't know what to eat for brekkies.
Protein shake? But my blender is fucking broke lol.
#42159 to #42152 - baglesbites
Reply 0 123456789123345869
(01/12/2016) [-]
Some peanut butter and milk may not be filling, but its light enough while being calorie dense for a morning workout. Greek yogurt or cottage cheese are also packed with protein. You could always eat eggs for breakfast and lunch because eggs are the best.
User avatar #42153 to #42152 - ieatbengay
Reply 0 123456789123345869
(01/11/2016) [-]
eat nothing
get on that intermittent fasting gravy train
User avatar #42157 to #42153 - cackrel
Reply 0 123456789123345869
(01/11/2016) [-]
but squigga, I do my workouts 6 in the morning.
User avatar #42150 - mondominiman
Reply 0 123456789123345869
(01/11/2016) [-]
I didn't even know it was possible to gain 10lbs in 1 week, guess it's time to start exercising
User avatar #42151 to #42150 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
I put on 30 pounds in 13 days after basic training. It's possible.
#42142 - myunknown
Reply +3 123456789123345869
(01/11/2016) [-]
Doing some pause shoulder press with the 70lb dumbells keeping it light for a good pump.
User avatar #42154 to #42142 - ieatbengay
Reply 0 123456789123345869
(01/11/2016) [-]
filming it for that internet dick pump
#42162 to #42154 - myunknown
Reply 0 123456789123345869
(01/12/2016) [-]
you know it
User avatar #42143 to #42142 - marinepenguin
Reply 0 123456789123345869
(01/11/2016) [-]
Very nice.
#42137 - Elk
Reply 0 123456789123345869
(01/11/2016) [-]
If you're using a weighted vest, how much weight should you add and how often should you add it?
User avatar #42138 to #42137 - Elk
Reply 0 123456789123345869
(01/11/2016) [-]
Or is it just more of a feel thing? I just don't want to mess up something in my back or chest or something because I didn't think it through.
User avatar #42140 to #42138 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
Treat it like you would regular weights. Start light and work your way up.
User avatar #42141 to #42140 - Elk
Reply 0 123456789123345869
(01/11/2016) [-]
Danke.
User avatar #42132 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
Did 7x3 of deadlifts with 285. Still easy and quick reps, last set took a little effort, but still easy nonetheless. Also did 135 on some super deep squats held for 10 seconds at the bottom, similar to what studbeefpile suggested. Also did 6x5 on Front Squats with 195 with 30 seconds rest. Isolation and abs after that. Ded.

Have vids of everything and will post soon.
User avatar #42139 to #42132 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
Leg day 1-10-16

Here vid
User avatar #42148 to #42139 - studbeefpile
Reply +1 123456789123345869
(01/11/2016) [-]
Heels were coming up off the ground with the deadlifts. Other than that they looked decent - it looked like you were bracing your lats pretty well, but it's difficult to tell with the hoodie.

Pause squats were great, depth was fantastic. I will say you should keep more tightness throughout your body - especially your hands, you were just kinda limp-wristing the bar. Tight grip = more upper body tightness in general.

Front squats were a little inconsistent with depth. I think you need more form practice with lighter weights, and with pauses just to get your form dialed in. For the past two months I've been doing mostly pause squats, and I still need practice with certain parts of the squat.
User avatar #42149 to #42148 - marinepenguin
Reply 0 123456789123345869
(01/11/2016) [-]
Lats are good, I feel drastically better with deads when I get them right.

Front Squats were like that mainly because of me being fatigued, I had noticed it as well. The 6x5 is meant to be brutal. I actually collapsed at the end.
#42155 to #42149 - anon id: a5490336
Reply +1 123456789123345869
(01/11/2016) [-]
"Fatigue makes cowards of us all."
User avatar #42156 to #42155 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
True nuff. I'll get better depth next week.
#42144 to #42139 - myunknown
Reply 0 123456789123345869
(01/11/2016) [-]
that form tho
User avatar #42145 to #42144 - marinepenguin
Reply 0 123456789123345869
(01/11/2016) [-]
Good form I'd hope?
#42146 to #42145 - myunknown
Reply +1 123456789123345869
(01/11/2016) [-]
yea buddy, mirin af
User avatar #42119 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
I haven't eaten all day because of reasons and suddenly I weigh 96... Dear god
#42134 to #42119 - Elk
Reply 0 123456789123345869
(01/11/2016) [-]
I hope you're short.
User avatar #42135 to #42134 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
Hes talking kilos
#42136 to #42135 - Elk
Reply +3 123456789123345869
(01/11/2016) [-]
Communist measurements never even crossed my mind.
User avatar #42147 to #42136 - dreygur
Reply 0 123456789123345869
(01/11/2016) [-]
There, there. I thought he meant freedom weight at first, and I'm a western communist.
User avatar #42316 to #42147 - castereleven
Reply 0 123456789123345869
(01/15/2016) [-]
go home bolshevik
User avatar #42113 - donnybergerstory
Reply 0 123456789123345869
(01/10/2016) [-]
yo guys ive been extremely sick, like i got a cold x10000, can hardly talk or breathe. My official cut began last week, but its so hard to go low carb when I'm feeling like shit. Any advice?
User avatar #42118 to #42113 - marinepenguin
Reply 0 123456789123345869
(01/10/2016) [-]
Get better then resume cut.
User avatar #42117 to #42113 - lordketchup
Reply 0 123456789123345869
(01/10/2016) [-]
Just start cutting when you feel better dude
#42108 - myunknown
Reply 0 123456789123345869
(01/10/2016) [-]
i'm getting back into it a little more I might start posting some vids for gigs and shittles
User avatar #42133 to #42108 - marinepenguin
Reply +1 123456789123345869
(01/11/2016) [-]
Do it faggot
User avatar #42098 - iliekcereal
Reply 0 123456789123345869
(01/10/2016) [-]
i'm new to designing my own workouts. i've started a new program, and i've only been doing it for a week or two and i've seen really excellent results, but i want to make sure its a decent program for me to be doing. i play ultimate frisbee, and i'm trying to drop some weight while also getting stronger, more explosive, and more athletic i guess.

i alternate between two workouts. i mostly do sets of three of however many reps i can do comfortably. any given day i'll add or subtract from the workout depending on how i feel

arm day:
planks
pushups
t-pushups
diamond pushups
wide grip pushups (for pecs)
bicep curls
shoulder raises
burpees
clap pushups
occasionally rowing
bike
(i do a lot of pushup variations because i have a bad back and i've found that this is the only upper body workout that doesn't hurt my back)

"leg" day
planks
squats (low weight, high rep for improving vertical leap)
calf raises (squats and calf raises are done consecutively with no break to improve endurance)
Lunges
weighted step ups
bicep curls
shoulder raises
burpees
stairs
bike

i'm also trying to work some swimming and sprints in there as well. will this work reasonably well to achieve my goals?
User avatar #42112 to #42098 - marinepenguin
Reply 0 123456789123345869
(01/10/2016) [-]
You're better off with just running with a beginner strength program like starting strength or 5x5. Then doing sprints, HIIT, running or other conditioning on the nonlifting days.
User avatar #42120 to #42112 - the one and only
Reply 0 123456789123345869
(01/10/2016) [-]
By looking at his routine, he doesnt have access to gym and only db.
User avatar #42090 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
What's with the cold shower testosterone thing?
User avatar #42096 to #42090 - marinepenguin
Reply 0 123456789123345869
(01/10/2016) [-]
You can see a small rise in testosterone from taking cold showers.
User avatar #42097 to #42096 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
Now how does that work
User avatar #42110 to #42097 - marinepenguin
Reply +1 123456789123345869
(01/10/2016) [-]
From what I understand, it's because when you take a hot shower the testicles warm up above the temperature that's most efficient for them to work at, which is lower than our normal body temperature. This is why they hang outside of the body. When you take a cold shower they're cooled to a more favorable level and produce more testosterone.
User avatar #42111 to #42110 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
I see. Thanks
User avatar #42099 to #42097 - dreygur
Reply 0 123456789123345869
(01/10/2016) [-]
Guess we need a biology board now
User avatar #42100 to #42099 - cognosceteipsum
Reply +1 123456789123345869
(01/10/2016) [-]
There's a science board but it's deader than my great grandmother
User avatar #42102 to #42100 - dreygur
Reply 0 123456789123345869
(01/10/2016) [-]
I doubt it's for more than chemistry, physics and math.
User avatar #42103 to #42102 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
And why is that?
User avatar #42104 to #42103 - dreygur
Reply 0 123456789123345869
(01/10/2016) [-]
I'm assuming this from just a bit of observation.
User avatar #42105 to #42104 - cognosceteipsum
Reply +1 123456789123345869
(01/10/2016) [-]
That's the tradition but not a rule
User avatar #42106 to #42105 - dreygur
Reply +1 123456789123345869
(01/10/2016) [-]
Tradition can create unwritten rules.
User avatar #42107 to #42106 - cognosceteipsum
Reply 0 123456789123345869
(01/10/2016) [-]
Doubt it's really an unwritten rule, it's more like, people are generally more interested in other stuff.