Latest users (2): cackrel, explosiverectum, anonymous(13).
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117 comments displayed.
#42203 to #42201
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mondominiman (2 hours ago) [-] 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?
#42188
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victorsin (6 hours ago) [-] 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.
#42199 to #42196
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marinepenguin (5 hours ago) [-] Been feeding upon unclos milk, training for this day.
#42180
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studbeefpile (7 hours ago) [-] 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
230lbs bw
Bench: 300
Squat: 315, 3x6 (Current 1RM unknown)
Deadlift: 480
#42177
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studbeefpile (8 hours ago) [-] 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.
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.
#42185 to #42177
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marinepenguin (7 hours ago) [-] So you only did around 30 reps during your whole squat workout? Are most of your lifting days this low in volume?
#42187 to #42185
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studbeefpile (6 hours ago) [-] 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.
#42189 to #42187
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marinepenguin (6 hours ago) [-] 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.
I'm exactly the opposite. I have maybe 30 SETS on my leg day.
#42191 to #42190
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marinepenguin (6 hours ago) [-] Non-existent. I've actually seen amazing improvement.
#42192 to #42191
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studbeefpile (6 hours ago) [-] Cool, bud. Let me know when you catch me, litle son.
#42193 to #42192
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marinepenguin (6 hours ago) [-] 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.
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.
#42195 to #42193
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studbeefpile (6 hours ago) [-] 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.
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.
#42198 to #42195
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marinepenguin (5 hours ago) [-] 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.
And tfw no barrel chest plus long noodley arms. Won't hurt to try though.
#42202 to #42198
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studbeefpile (3 hours ago) [-] 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.
u dont have barrel chest because ur lats and pecs aren't big enuf. srsreallysrs.
#42178 to #42176
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studbeefpile (8 hours ago) [-] 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.
Real talk, there are literally thousands of people that go to commercial gyms, and still record their sets. No excuses, bud.
#42163
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desmondxburton (9 hours ago) [-] 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.
#42164 to #42163
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marinepenguin (8 hours ago) [-] For basic you'll just need to be good at running, pushups, sit ups, and pull ups. Navy has swimming too.
#42166 to #42164
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desmondxburton (8 hours ago) [-] 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?
#42167 to #42166
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marinepenguin (8 hours ago) [-] 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.
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.
#42184 to #42167
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desmondxburton (7 hours ago) [-] 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.
#42186 to #42184
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marinepenguin (6 hours ago) [-] 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.
#42158
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baglesbites (10 hours ago) [-] 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.
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.
#42152
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cackrel ONLINE (14 hours ago) [-] **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.
**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
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baglesbites (10 hours ago) [-]
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.
#42153 to #42152
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ieatbengay (13 hours ago) [-] eat nothing
get on that intermittent fasting gravy train
get on that intermittent fasting gravy train
#42150
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mondominiman (16 hours ago) [-] I didn't even know it was possible to gain 10lbs in 1 week, guess it's time to start exercising
#42151 to #42150
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marinepenguin (15 hours ago) [-] I put on 30 pounds in 13 days after basic training. It's possible.
#42142
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myunknown (01/11/2016) [-] Doing some pause shoulder press with the 70lb dumbells keeping it light for a good pump.
#42137
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Elk (01/11/2016) [-] If you're using a weighted vest, how much weight should you add and how often should you add it?
#42140 to #42138
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marinepenguin (01/11/2016) [-] Treat it like you would regular weights. Start light and work your way up.
#42132
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marinepenguin (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.
Have vids of everything and will post soon.
#42148 to #42139
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studbeefpile (18 hours ago) [-] 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.
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.
#42149 to #42148
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marinepenguin (17 hours ago) [-] 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.
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.
#42119
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cognosceteipsum (01/10/2016) [-] I haven't eaten all day because of reasons and suddenly I weigh 96... Dear god
#42113
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donnybergerstory (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?
#42108
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myunknown (01/10/2016) [-]
i'm getting back into it a little more I might start posting some vids for gigs and shittles
#42098
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iliekcereal (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?
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?
#42112 to #42098
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marinepenguin (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.
#42120 to #42112
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the one and only (01/10/2016) [-] By looking at his routine, he doesnt have access to gym and only db.
#42096 to #42090
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marinepenguin (01/10/2016) [-] You can see a small rise in testosterone from taking cold showers.
#42110 to #42097
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marinepenguin (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.
#42100 to #42099
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cognosceteipsum (01/10/2016) [-] There's a science board but it's deader than my great grandmother
#42107 to #42106
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cognosceteipsum (01/10/2016) [-] Doubt it's really an unwritten rule, it's more like, people are generally more interested in other stuff.
#42086
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ketchupfag (01/10/2016) [-]
So I decided to stop being a lazy fuck and actually start going to the gym. I'm planning on going only one time per week for now since I don't have time for more, but I have no idea on what to actually do. What machines should I use for a full body workout? How many sets/reps if I wanna gain mass? I would really appreciate a bit of help from you guys.
#42092 to #42091
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ketchupfag (01/10/2016) [-]
I'm aware of that, but I don't have time to go any more than that for now.
#42080
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ieatbengay (01/09/2016) [-] there's this group of 4-8 faggots at the gym i go to who go in and all do the same routine, they can literally take an hour on a piece of a equipment and spend like 2 and half hours total because they just talk and mess around the whole time
it's a small gym so sometimes i just give up and leave without getting to do everything i planned
i hate having to schedule around these menstrual synced fuccbois
it's a small gym so sometimes i just give up and leave without getting to do everything i planned
i hate having to schedule around these menstrual synced fuccbois
#42085 to #42080
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dudewtflolpoo (01/09/2016) [-] Capture one of faggots.
Skin said faggot, make fleshsuit.
Wear fleshsuit to gym and blend in with other faggots.
>New friends
>Using the equipment you couldn't before
>Sweet new skinsuit to wear out.
This is a fail-proof tactic i have used countless times.
Skin said faggot, make fleshsuit.
Wear fleshsuit to gym and blend in with other faggots.
>New friends
>Using the equipment you couldn't before
>Sweet new skinsuit to wear out.
This is a fail-proof tactic i have used countless times.
#42083 to #42080
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baglesbites (01/09/2016) [-]
Ask them to work in. If they say no, tell them to fuck off. If they're preventing you from getting effective workouts, speak up.
#42122 to #42121
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cognosceteipsum (01/11/2016) [-] I do 6 times a week too. I do cardio 3 times and muscle 3 times because I'm a fat fuk tho
#42131 to #42130
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cognosceteipsum (01/11/2016) [-] Ye.
I'm just bummed out because I have some stomach problem atm
I'm just bummed out because I have some stomach problem atm
#42124 to #42123
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cognosceteipsum (01/11/2016) [-] 2015 I went from 113 kilos (approx 250 lbs) to 98 kilos which is about 218 maybe and now I'm at 96, which is 213
