Yeah what's up?

Well I have a couple of questions:

1) I read that you were going to start doing push presses,what rep/sets schemes will you be using?

2) Do you have food that you eat everyday to hit you calories or do you just wing it?

I'm aiming for ~3500 calories a day but somehow I always screw it up, how I eat it's probably my biggest problem

I just do 3-5 sets of 3. Just depends on how it feels.

And I honestly eat whatever I want. I just avoid eating crappy foods. And I make sure I eat foods high in protein.

Noice, anyway I think I'm going to start counting my calories and eating every 2-3hrs or as often as I need to get those.

You could also drink a big, high calorie protein shake before bed. I drink a 2,000 calorie 100 grams of protein shake every other day or so.

I was actually going to buy some protein tomorrow lol but I think I'll drink them at nigth like you said

I also forgot do you think it maters what you eat and how long before training you eat it?

I usually make my shake out of 2 cups of milk, two spoonfulls of peanut butter, 2 tablespoons of olive oil, 2 eggs, 2 scoops of ice cream, some vanilla, some chocolate syrup, a banana, then two scoops of protein powder. Tastes awesome.

And I usually eat a meal higher in carbs an hour or so before my workout. Then a meal high in protein afterwards.

That shake sounds heavy af, I heard brandon lily made one similar but actually woke up in the middle of the night to finish it. Definitely will try it

Thanks

I do, but I don't ever use it. I'd also have to install it onto my new computer.

Plus I have military training in February. I'll have my laptop there, but I'll be super busy 90% of the time.

ive got schedule for a few barbell stuffs and other things now, yay. followed your advice. instructor thought we should wait with deadlifts since it's very technical. but i've got bench and squats done for me and the one where you dip your legs, forgot what it was called, lunges i think

Honestly I would argue that the squat is more technical then the deadlift. But it's a step in the right direction for sure. Just make sure you incorporate a pulling movement like rows or else you could develop imbalances.

And lunges are where you take a step forward or backward, depending on the variation , kneel down, then stand back up. There's tons of variations. But any lunge variation is good.

Well, he said that I didn't quite master the deadlift yet but he jotted down squats so I must've done that right. I dunno dude. But apparently I already had rows incorporated, you see, I just do the things people tell me to when it comes to this and try to just maintain knowledge of which muscle group they improve. I need to learn the names of these things.

Exacty. That's what I did.

Alright. Well you'll get the hang of things eventually. I didn't have a trainer, I had to rely on videos, articles, Andrew trial and error. So take advantage of having someone there.

Definitely. I really don't feel like ******* myself up for the rest of my life.

You aren't doing enough weight right now to hurt yourself. Your connective tissues are far stronger than your muscles are. Plus you form is going to be subpar at best right now because you just aren't used to the movements. It's something you practice just like a sport.

'Form'?

Form, technique, its basically how you lift the weight. Good form and good technique is what you should aim for. Like good bench form is shoulder pinned back, elbows in, stomach tight, chest puffed out. When someone says "elbows in" that's called a lifting "cue". Cues just remind you to maintain better form throughout a lift. Like on the bench, I have long arms so my elbows flare out a lot, so I constantly think to myself "elbows in" to try and get used to fighting that elbow flare.

I know that all sounded like gibberish, but give it time. Read a lot, learn a lot, and work hard. You'll get it.

Well alright. I don't have much to say to that honestly. But alright, that sounds cool.

Not really, I just imagined it while readin. Made sense to me. Man, I've got so many projects I want to do and this is one less project that feels like a chore, I really like this stuff.

Whaddayado besides lifting ?

Well right now I don't do much since I'm in between training phases. I mainly sleep, eat, play video games, lift weights, then go out with friends.

Otherwise I'll be going to school to be an engineer, I like guns, and I like cars. I'm a simple man with simple American pleasures.

Vidya? Anything specific? I don't sleep nor eat so I can't really relate to that. Nah but yeah I used to play WoW myself and I'm a very casual gamer. Last time I played a game was like 2 months ago or so. R you an extrovert?

Whta kind of an engineer?

I'm playing Far Cry 4 and Fallout 4 right now.

And I'm not quite introverted or extroverted. I've always been a weird mixture of geek and jock. I was on the scholastic bowl team in high school and I love math and science and love doing my own thing, but I also need to go out every now and then and I played almost every sport.

I'd like to go either mechanical or electrical, but I haven't decided yet.

Oh I see. Never played those series as I am a casual. Wasn't FO4 spoiled like earlier than the new starwars movie was spoiled or summin?

Best of both worlds huh? Hard to be a bully if you're both so that's alwas good. I'm an ambivert too I suppose.

So uhh... either... u.. what do those entail?

It was sorta, but it wasn't entirely true. And I never heard of star wars getting leaked. I didn't play much til fallout came out, and that game is my weakness.

personally I don't really believe in intro, extro, and alAnd I didn't get bullied but I was exactly popular either. I was far more accepted by the geek clique than the jock clique. But I still played sports and knew them all enough I was never picked on. Never got girls though.

And mechanical engineers are like the Jack of all trades, though from what I've seen they usually design casing for electronics, toys, etc so that everything fits into it efficiently and whatnot. Otherwise I'm not 100% sure.

Electrical engineers help create and design electrical systems, don't know much more about them.

I may record myself and show you for advice when I'm lifting later

Okie dokie

Wow... The gains from this are unliike anything I've ever seen

Well I'm glad to hear you're doing well.

Elaborate please

Started doing bench press and some stuff

11ah I see. Lucky. It's spoiled for me but i'm gonna watch the movie anyway. oh, ,did yo grow up on it perhaps?

Well, we don't really have defined cliques on this school, it's very egalitarian so I don't really know... My best friend there is one of the jocks. I also disbelieve it honestly, I just find it easier to use it to identify peoples personalities more correctly.

A lot of.. drawing then?

Sounds alright.

Alright then, I'll simply be seeing you on the fitness board then

Basically I go 6 days on, 1 day off. So I run PPL twice before taking an off day.

Push day is usually bench and dips, or bench and incline. Then isolation.

Pull is rows and pull ups then isolation

Legs is deadlifts, front squats, leg extensions and leg curls with weighted calf raises.

Just stick to something like 10, 8, 6, or 5-4-3-2-1 or some proven rep scheme like that for the main lifts. Then 4x12-15 for the isolation.

Do you do abs?

Oh yeah. Every other day. Weighted hanging leg raises mostly.

I can't even do those with no weight

Start off by just bringing your knees to your chest.

Oh I can do that

Also make sure you flex your stomach like you're about to get punched in the gut the whole time you do ab movements. It engages the abs more and you'll see better results.

Hips are shooting up a bit, causing your back to bend slightly. Otherwise it's better.

At long as it's an improvement

Not bad.

Yes, several times. That workout sounds brutal though. Especially if you aren't resting much between sets.

That pump and its just four workouts, i dont do it as often, shiuld try it ahahaha.

Genuinely upsetti

This is a good simple video.

I've watched it like 4 times, guess im autism

And tell your friend to not use mixed grip. Get used to conventional.

It takes some time for people to grasp the form, especially when you aren't used to it. Just keep practicing and critiquing yourself, keep improving small aspects of your form and eventually your technique will be much better.

Ill give you another video next time, you tell me if its any better.

Can't wait.

How do I know if my hips are low enough? Like do you have any checks?

Low enough to keep a neutral spine, but not so low that you're squatting the weight up. Toy with positions until you find one that feels right.

I don't get why it doesn't feel like my back is rounded, but it definitely looks like it.
I feel like a god damn moron

You shouldn't, these things don't always come naturally.

They didn't for me.

Thanks.

He's doing a better job of keeping his shoulders back and together, but he could also do a better job of starting with his hips down farther.

Your back is bent very badly. Your hips need to be a bit further down when you start, your shoulder blades need to be back, almost pinched together, and you need to pull more with your legs and hips at the same time, not up with your back.

What do you mean by him furhter down, like bend my knees more?

As in start with your hips closer to the ground. As high as they are now it's impossible for you to keep a neutral spine and it's screwing up the rest of your lift. Your knees will be bent a little more as a result, yes.

Thanks senpai

Why do you ask?

i like to see peoples other routine.

Yeah I'll post it to ya later, I'm busy at the moment.

Cheers, when i last did proper chest routines mine was

Flat bench 8x4
Dumbell press 8x4
Cable cross overs 12x4
Pec dec 12x4
Cable flies 10x3
Fly machine 10x3

That's a lot of redundant movements to be honest.

The barbell bench and dumbbell bench right after one another are too similar of movements to be used at a similar time. Same with the last four, as they're all different fly variations.

But here's mine that I did the other day (I put setsxreps, not repsxsets like you do), I don't have a chest day per se but I have a push day

Weighted Dips 4x8
Bodyweight dips 2xMax

Bench 3x12

DB incline bench 4x15

Machine fly's 4x8-10

"V-taper" workout (shoulder/traps workout)

Tricep extensions 3x12

so you're saying it's a bad idea to do all pressing movements all in one go?

I'm saying that it's a bad idea to do all very similar movements in a row.

You're hitting the same two parts of the chest for 6 movements, which is pretty unnecessary.

I'd limit it to one or two movement on a flat bench, one or two on an incline, then one fly movement. If you're doing sufficient volume and progressive overload, that should be plenty.

I should probably explain that when I do DB press, I increase the incline each set just to feel on upper chest.

Chest is always a different routine to me hence why I said, "When I last did proper chest routine"

right now Im back on stronglifts just to increase what I can do, by the end of the month is whatever Imma work with and increase repetitions for. So Im keen.

Honestly dude, I love ya, but you need to be knocked down a couple pegs..

I'm not going to argue whether or not a pump will build muscle, I've argued that enough, and I'm not going to argue about who has more experience with anything, you forget that I have built over 60 pounds in less then two years as a serious lifter, that doesn't happen by accident. But you're not even 20 years old, you aren't an expert on anything yet, I'm not either. You've seen decent progress as a powerlifter and you've come a long way but you're nothing phenomenal, you aren't a lifting prodigy. Have some humility.

I think you need to take a step back and center yourself, because if anyone is becoming like lel right now it's you.

Well yeah, I'm by no means a fantastic lifter. I'm only just recently figuring all this **** out for myself within the past year. However, I've spent the past 3 years constantly absorbing information from countless other sources. I'm not just banking on my own experience, I'm banking on the decades of experience I have access to through youtube content, articles, etc. I stopped doing school at an early age. The study of lifting has been my 'school' for the past few years. So no, I don't base any of this on just myself. I'm basing it off of all the experience I'm lucky enough to learn from.

And I know you're pretty good at what you do, I typically don't disagree with you on too much, and what we do disagree on is typically very minor. Honestly, I'd take advice from you much faster than I take advice from Kung. The reality of the situation is manlets almost always have no business giving advice to average height/taller people. When you're 5'6, 5'7, it only takes about a year, maybe a little bit longer, of consistent lifting to fill out their physique. Kung is actually very very very small considering the amount of time he's been doing this, so obviously his methods don't work too well - unless he's specifically just not trying to build more muscle. Anyway, the point is what easy roads and shortcuts work for super short people, do not work for most other people. Being short is a fast track to being jacked. The whole 'Manlets, when will they ever learn' thing is a joke, but it comes from a true place. Being short and jacked doesn't mean anything in the way of experience - unless you're someone like Jonnie Candito, who's lifting some pissening weight, and also understands he's in an advantageous position, and gives advice with that in mind.

You don't think I haven't been doing the same stuff? I've read nearly EVERY article from T-nation, and hundreds from other sites, watched thousands of videos from YouTube. I'm just as dedicated to the school of lifting as you. I've coached a half dozen individuals in person already, always putting a good 15 pounds on them in a couple months and adding 30-50 pounds to all of their lifts. When it comes to helping people get started I'm decent and know the fundamentals. We're both well versed in these things, just have different philosophies.

And I heavily disagree about Kungfu, the man let thing maybe, because as a smaller guy it's easier to pack on mass in proportion to your size, but I'm 90% sure he's over 175 pounds, and at single digit body fat at his height, he's no small dude. The guy I became great friends with at basic was 5'6 and 155 at probably 8% body fat and he was built like a **** brick house. I don't know enough about Kungfu to tell you how his progress is at his length of time lifting, but in my opinion he's not doing bad by any means. Could he be stronger? Obviously. But that's not his goal or concern.

Right, which is why you're decently knowledgeable.

And I'm almost certain he's not more than 160. I could've sworn I saw him say somewhere he was 150, but I can't find it anywhere, so I can't say for certain. Either way, he's not that big. Last I heard his deadlift was somewhere around 330-350ish. That's nothing - especially for how short he is. He looks good, and literally nothing else. He has nothing else on his resume. He's got some common sense, and I don't often see him saying anything stupid, but for some reason he acts like he's the smartest dude ever just because he's 'aesthetic', even when it comes to the subject of building strength and muscle, which I'm clearly more knowledgeable about.

I'm focused on getting as big, strong, and lean as possible. I don't really care how aesthetic I am, I'd prefer to be athletic and strong.

I like working out more like a bodybuilder mostly though.

Hey it's you again

yeaa I check in once in a while. PS I've been on a cut binge for the last two months, high intensity cardio, medium light lifts, and I cut out the craft beers damnit . But down 20 lbs, back to about 10-12% BF. Feels good, but I miss beer. The stuff I do for hunting season....

so hypertrophy is more you're aim, I'd say your the black sheep out of the usual casuals on fitness board, like you're not doing those meets and all that.

sorry if my sentence dont make sense, I decided to use my once a year get drunk ticket today.

Yeah there's only a couple guys who are more interested in that then powerlifting, so sometimes I'll but heads with powerlifters on training methods.

And it's all good bruh.

Im still tryna build strength, with anything involving barbell I'll do 5x5 then I focus on hypertrophy on dumbells, machines, cables etc etc. dont go butt heads with crossfitters though, you'll end up with a split thumb, which I saw tonight. really horrid.

Last time I got drunk I woek up with a gf, had mixed feelings about the situation.

I follow something fairly similar. I start off my workouts with the main movements for lower reps to gain strength, then move to higher volume and slower reps.



And hey, it makes life interesting.

thats cool, I remember there was a chart recommending how many reps you do and how many sets, as long as I hit 25-30 reps on those big 5 compound workouts, Im happy. how long you been working out again.

ugh... Im drinking vodka, idk why when I know it's the worst, not even russian.

Been about two years, but I had lifting experience in high school too.

I think its called " don't be a bitch"

thats cool, I only started taking gym more seriously these pass 3 months, Ive seen better results, moment my friends moved gyms I was like, "eh might as take this serious" gym was like a social activity to me back then. now I can squat up to 90 kg, bench 70 kg and deadlift like 120 kg which is pretty much a milestone for me.

vodka translates to, "for whiny bitches." though.

That awesome man, just keep it up and continue progressing. Just get better in some way every workout, whether it be 5 more pounds or one more rep. You'll keep going.

Personally I don't drink at all, so my knowledge of alcohol is extremely limited.

ye, Im really just taking my time, slow progress is better than no progress. how heavy can you bench?

thats cool, we all have our own personal choice, just dont let peer pressure get to you if you go to events, drinking is like meh... but it feels calming, but if you over drink you regret it the next day, alot.

I've benched 275 before, but I went to basic training and lost 25 pounds, so right now I have no idea what I can bench for a single rep.

And it's not that I never drink, I just very very rarely do. Peer pressure isn't a problem though, ill usually have like 1 beer at a social event, but I've only gotten drunk once.

I had to conver that to pounds, thats quite impressive, I hope to be able to do that and by hope I mean I will.

drinking is aight, I do it in moderation, like I said this my once in a year get drunk ticket, havent had a drink since xmas last year.

You'll get it if you stay consistent and improve every day.

Butt heads*

Lol sup fan

been long time we didnt talk. still working for ************* army?

It's the ************* Air Force, thank you very much.

Missed you too bb

ehhhh. im busy *********** . fighting with americans. playing games. plotting for new world order.

while you disappeared and dont post like once or twice every month. arent you supposed to be done for now?

Totally understandable, we do need a NWO.

And I'm done with basic training, I start my technical training in February, but I'll have access to a computer and my phone so I'll still be active here. I still have about 6 months of total training left to complete.

man i do really hate your country :/

since Russia exposed the US gov ******** the world is panicked and starting to dislike your country and who supports it. just leave the army after you are done training. you dont want to be included to future wars.

I think i said this before hundred of time to not join the army.

I completely understand what my government did in Syria, and we should be ashamed and embarrassed of how that situation is going down. Most Americans are extremely unhappy about it.

But that doesn't mean I don't believe in my country really stood for and the values that it was founded on. If I just left the military and said " well there's nothing I can do", I'd be a coward.

My country has strayed from what we originally stood for, but it's still my country.

by that logic. shouldn't you be supposed to be fighting your government for your country?

Not if I can become part of the change to put my government back on the right course. A revolution should only be a last resort.

>revolution.

your gov are cowards who hide under the grounds. you need no revolution for now. it is easy tbh. i can continue if you are interested. because we learn from the past in order not to repeat it. and we learn from the past in order to find solutions.

Honestly we wouldn't even need a revolution. They could never order the military to fire on its own people.

There'd be a military coup before that.

now you are going the same road for what im standing in.

they wouldn't harm you or your own people? of course they wont. they dont want to be marked by their own people are the Evil People.

for the things that your government wont teach you about because they are double faces bitches, false flags is a thing in warfare. It goes in such steps:

1- Give the people what they need. do they want us to **** off? good then we will **** off!.
2- From the same people create a terror group that will harm the people.
3- pop up and propose for solutions. mankind are cowards who are afraid to die, many will do whatever to keep their life in safe.
4- use the media for your own attention. post as much lies as possible because a lot are idiots who wont investigate if it is true or not.
5- collect the masses that will support you.
6- You are now the hero which people stood against and wont do it again.
7- Welcome to the United States of America.
8- .................
9- profit?

Was sleeping.

Looks pretty good to me, no glaring issues, although I've literally never sumo deadlifted before and my knowledge on it is much more limited.

This was from Damn near a year ago. Jesus, nice dedication.

I DON'T FORGET THE ******* I HAVE TO DEDICATE TO.

I'm in the Air Force and my favorite animal is the orca whale.

then why you arent airorca?

I made this account long before I was even out of highschool.

But I really like that name...

so how is the air force?

It's been absolutely incredible so far. I leave for training August 11th.

so you are doing mandatory service?

There is no such thing as mandatory service here in the US. There is a draft, but it isn't active.

I joined the Air National Guard, as they pay for all of my schooling. So I'll get an $80,000 education for free.

oh you are doing like me.

i work in the university so they pay for my education.

its kinda hard. if i left work they wont pay me. if i left education they wont let me work. :/

It still sounds like a decent deal though. Better then going into debt.

its more better indeed.

it can be worse if you are using loans. then the usury and interest goes with maximum jewery.

oh well this is our life. to achieve something we must sacrifice our youth.

btw, what do you study?

I wanted to join the military in some ways anyways, so it really isn't bad. Plus two days a month and two weeks a year for 6 years is a fantastic deal.

And I'm studying engineering, hopefully I can get into an aerospace program and get a contract with Boeing or NASA.

i really wanted to be computer engineer, i do like logic operators and gates. but this university doesnt support it.

i am studying ITC ( Information Technology & Computing ) they teach different stuff in the computer study from data, programming and mathematics.

this university gives Bachelors degree, Then Master in later study. what about yours?

Ahh well that's pretty cool sounding.

The program I'll be trying to get into is only a couple years depending on what transfers over from my previous school. I already have an associates degree in science.

But my military gives me a free 4 years in school, so I could potentially get a master's without paying as well. I plan on using all of my benefits, so ill may minor in another field that interests me as well, like physical training.

just dont put too much heavy duty on yourself.

and what about your family? do you see them daily?

What about you? I know very little about you or your family.

since my father death in January im now the god of the house. by god not mean a god but the one who control the house im trying my best to make the family one piece without problems. i have 4 brothers and one sisters. i am the eldest.

I wanted to migrate to another country to find better life. my family wanted me to move so i can later bring them when i have good job, house, work and finished education. my super visor helped me and i was about to migrate to a European country that the UN house will decide. then he said stop and stay because of my family.

looks like im stuck in this ******** . the worst part of all im 100% sure my brothers and sister wont benefit me in the future. but im just doing this for my father soul and for god face.

Well that sounds very honorable of you. I wish you the best in your endeavours.

thnx bro

Currently still living with them. I plan to move out when training is completed though, and moving to where ill be going to school.

I have good relationships with my parents, so I don't want to go too far away.

thanks for the addition.

i just went to take care of my cats.

Ohhhh. Okay. He doesn't allow everyone to see his page so I didn't know if a question was being asked.

It's the anime social board, that's why.

You've done regular overhead presses for a while now, so I'd focus on rear overhead presses. Start real light though, like with the bar, then gradually move up as you feel comfortable.

In my opinion, you don't need to do another overhead press movement, but if you really want to, do it for speed and explosiveness. Upright rows can be last, I wouldn't even consider those a main movement.

I haven't gotten as proficient with standard OHP as I'd like to yet, since I've always done them after Benching.

Delt Flies are last, so really I only have one isolation movement.

Well then I'd keep regular overhead presses first, then do rear overhead presses second, focusing on getting used to the movement, just the bar made me sore at first since I'd never done them.

Also, should I lockout each rep for rear ohp? Since it's specifically a shoulder movement and I get plenty of tricep work on bench day, do you think it'd be more beneficial to do 2/3rds?

I don't lockout, it feels like a lot more bad stress on my shoulders.

I usually go right before lockout, but if you wanted to go 2/3rds it wouldn't hurt.