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X-box Gamertag: LEONARDS6
Interests: Hanging out, being stupid with friends, sports, working out, video games.
Date Signed Up:1/24/2011
Last Login:9/21/2014
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latest user's comments

#87140 - People who* Will* There* Holy typ…  [+] (23 new replies) 09/13/2014 on Religion Board 0
User avatar #87141 - syrianassassin (09/13/2014) [-]
its alright m8

we all do destroy the english language in some time
User avatar #87142 - marinepenguin (09/13/2014) [-]
We may not agree on much Syrian, but I can respect that you only go after people who really deserve it. I hate the asshole atheists or people who feel the need to shove their views in others faces for no reason just as much as you.
User avatar #87157 - cleverguy (09/13/2014) [-]
and jews, dont forget jews
#87162 - syrianassassin (09/13/2014) [-]
User avatar #87158 - marinepenguin (09/13/2014) [-]
Eh not everybody is perfect.
User avatar #87159 - cleverguy (09/13/2014) [-]
im just sayin, dont go sucking his dick over this
User avatar #87161 - marinepenguin (09/13/2014) [-]
I'm not. I'm just saying that when it comes to this specific topic, I can agree with him in theory.

I still disagree with about 90% of what he puts on this board.
User avatar #87163 - cleverguy (09/13/2014) [-]
you think what he's saying is even true? he doesnt exemplify what he's saying to you in any way!

let me revise something he said

"im nice for the [antisemites and trolls who act antisemitic] and harsh for [everybody else]."
#87180 - dehumanizer (09/13/2014) [-]
Everyone who thinks im wrong is antisemitic.

Jewlogic 101.
User avatar #87171 - marinepenguin (09/13/2014) [-]
He doesn't like some Jews, I know that.

I'm not becoming a Syrian Sympathizer.
User avatar #87173 - cleverguy (09/13/2014) [-]
no dude, he doesn't like jews, period.
User avatar #87175 - syrianassassin (09/13/2014) [-]
zionists*
#87166 - syrianassassin (09/13/2014) [-]
plus everyone who disagree with me is a troll and anti semeitic

-cleverguy
#87164 - syrianassassin (09/13/2014) [-]
anti semetic jews


JIDF plz
User avatar #87168 - marinepenguin (09/13/2014) [-]
I feel like these people are one of the loud minorities that we talked about, not to be taken seriously. You can't really pick and choose who is credible and who isn't based upon your own views.
User avatar #87170 - syrianassassin (09/13/2014) [-]
i know

but you saw his comment

everyone who disagree with me is a troll and anti semetic.

go disagree with him and see what will happen

go go do it do it
#87143 - syrianassassin (09/13/2014) [-]
im nice for the good and harsh for the bad.

make the good people follow you for being nice for them, and make the bad people fear you for being harsh on them.

this is the nature of man who want justice and peace, and who want to eliminate the false and corruption.
User avatar #87144 - marinepenguin (09/13/2014) [-]
I can agree with that. I think if the evil people of the world were dealt with accordingly, it would be a much better and peaceful place to live.
User avatar #87145 - syrianassassin (09/13/2014) [-]
and this is the explanation and definition of how islam is the religion of peace.

people think peace is what happens when you respect the person for what is he and for what he doing.

like those feminist bullshit walking naked outside with rage on men asking for equality and some acceptance for being a whore or slut.

or the LGBT forcing us gays are natural, so we they wear kinky clothe outside forcing us this is natural.

or those liberals asking for letting them to do what they want to do especially in sexual nonsense (this is really happening now and you know that more than me)

in reality, this is called corruption. and corruption will never bring peace except leading humanity to its own doom.
User avatar #87146 - marinepenguin (09/13/2014) [-]
Well all religions at their base teachings are peaceful. But while I don't agree with some of those as being necessarily bad, I do agree that there will always be people who try to force their own views down your throat and will continue to try and change you for the worse. Like the feminazis and ultra liberals (who are usually the same group).
User avatar #87147 - syrianassassin (09/13/2014) [-]
in Islam we dont force. i dont think Christianity neither do that even in Judaism.


we have assholes sects like the ISIS, but you cant say it represent islam.

is also like saying the westboro church represent Christianity. and those neckbearded fedoras represent atheism and the zionism represent judaism
User avatar #87148 - marinepenguin (09/13/2014) [-]
I agree, I believe that the majority of people are good and peaceloving people. It just that a groups image is screwed by the loud minority like those you mentioned. Islam has just gotten a lot of hate recently because there have been a lot of loud minorities around there in the last 30 years. It's the corrupt politicians and greedy people in power who cause 90% of the issues in this world.
User avatar #87150 - syrianassassin (09/13/2014) [-]
and this is why when i kinda have power i will stop the internet and media news for some time.

those things are like magic affecting us on so many things espechially on brainwashing
#17732 - Oh and body weight is 193lbs. 09/13/2014 on Fitness - muscle and... +2
#17731 - I haven't tested myself in a while, but my maxed are around 22…  [+] (2 new replies) 09/13/2014 on Fitness - muscle and... +2
User avatar #17750 - studbeefpile (09/14/2014) [-]
Ah, if you're focusing on something other than specifically lifting then that makes sense. What's your programming look like?
User avatar #17753 - marinepenguin (09/14/2014) [-]
Have a 4 day split right now. 5x5 mainly. If I successfully lift a weight every rep and set I'll go up 5 pounds. Back, chest, legs, shoulders, off.
#154483 - Barbell lifts! Join a gym and hit the weights. Squats, bench, …  [+] (2 new replies) 09/13/2014 on Advice - love advice,... +1
#154551 - 4chan refugee (09/13/2014) [-]
Thanks! So if what weights might be a good place for me to start? I've been told I'm strong for my size (5' 1", approx 100 lbs), but it's been ages since I've had any kind of regular exercise. Like... two or three years, after I finished all my PE credits in high school.
User avatar #154559 - marinepenguin (09/14/2014) [-]
Well since you are a girl, doing 5 sets of 8 is ideal, you need a higher stimulus to build the same amount of muscle. Start with a light weight, focus purely on form for a couple weeks. Then start moving up 5 pounds a workout for upper body, and 10 pounds for lower body.
#87137 - People ridicule others based upon their beliefs are idiots. Yo…  [+] (24 new replies) 09/13/2014 on Religion Board 0
User avatar #87140 - marinepenguin (09/13/2014) [-]
People who*

Will*

There*

Holy typos. It sucks to comment from my phone.
User avatar #87141 - syrianassassin (09/13/2014) [-]
its alright m8

we all do destroy the english language in some time
User avatar #87142 - marinepenguin (09/13/2014) [-]
We may not agree on much Syrian, but I can respect that you only go after people who really deserve it. I hate the asshole atheists or people who feel the need to shove their views in others faces for no reason just as much as you.
User avatar #87157 - cleverguy (09/13/2014) [-]
and jews, dont forget jews
#87162 - syrianassassin (09/13/2014) [-]
User avatar #87158 - marinepenguin (09/13/2014) [-]
Eh not everybody is perfect.
User avatar #87159 - cleverguy (09/13/2014) [-]
im just sayin, dont go sucking his dick over this
User avatar #87161 - marinepenguin (09/13/2014) [-]
I'm not. I'm just saying that when it comes to this specific topic, I can agree with him in theory.

I still disagree with about 90% of what he puts on this board.
User avatar #87163 - cleverguy (09/13/2014) [-]
you think what he's saying is even true? he doesnt exemplify what he's saying to you in any way!

let me revise something he said

"im nice for the [antisemites and trolls who act antisemitic] and harsh for [everybody else]."
#87180 - dehumanizer (09/13/2014) [-]
Everyone who thinks im wrong is antisemitic.

Jewlogic 101.
User avatar #87171 - marinepenguin (09/13/2014) [-]
He doesn't like some Jews, I know that.

I'm not becoming a Syrian Sympathizer.
User avatar #87173 - cleverguy (09/13/2014) [-]
no dude, he doesn't like jews, period.
User avatar #87175 - syrianassassin (09/13/2014) [-]
zionists*
#87166 - syrianassassin (09/13/2014) [-]
plus everyone who disagree with me is a troll and anti semeitic

-cleverguy
#87164 - syrianassassin (09/13/2014) [-]
anti semetic jews


JIDF plz
User avatar #87168 - marinepenguin (09/13/2014) [-]
I feel like these people are one of the loud minorities that we talked about, not to be taken seriously. You can't really pick and choose who is credible and who isn't based upon your own views.
User avatar #87170 - syrianassassin (09/13/2014) [-]
i know

but you saw his comment

everyone who disagree with me is a troll and anti semetic.

go disagree with him and see what will happen

go go do it do it
#87143 - syrianassassin (09/13/2014) [-]
im nice for the good and harsh for the bad.

make the good people follow you for being nice for them, and make the bad people fear you for being harsh on them.

this is the nature of man who want justice and peace, and who want to eliminate the false and corruption.
User avatar #87144 - marinepenguin (09/13/2014) [-]
I can agree with that. I think if the evil people of the world were dealt with accordingly, it would be a much better and peaceful place to live.
User avatar #87145 - syrianassassin (09/13/2014) [-]
and this is the explanation and definition of how islam is the religion of peace.

people think peace is what happens when you respect the person for what is he and for what he doing.

like those feminist bullshit walking naked outside with rage on men asking for equality and some acceptance for being a whore or slut.

or the LGBT forcing us gays are natural, so we they wear kinky clothe outside forcing us this is natural.

or those liberals asking for letting them to do what they want to do especially in sexual nonsense (this is really happening now and you know that more than me)

in reality, this is called corruption. and corruption will never bring peace except leading humanity to its own doom.
User avatar #87146 - marinepenguin (09/13/2014) [-]
Well all religions at their base teachings are peaceful. But while I don't agree with some of those as being necessarily bad, I do agree that there will always be people who try to force their own views down your throat and will continue to try and change you for the worse. Like the feminazis and ultra liberals (who are usually the same group).
User avatar #87147 - syrianassassin (09/13/2014) [-]
in Islam we dont force. i dont think Christianity neither do that even in Judaism.


we have assholes sects like the ISIS, but you cant say it represent islam.

is also like saying the westboro church represent Christianity. and those neckbearded fedoras represent atheism and the zionism represent judaism
User avatar #87148 - marinepenguin (09/13/2014) [-]
I agree, I believe that the majority of people are good and peaceloving people. It just that a groups image is screwed by the loud minority like those you mentioned. Islam has just gotten a lot of hate recently because there have been a lot of loud minorities around there in the last 30 years. It's the corrupt politicians and greedy people in power who cause 90% of the issues in this world.
User avatar #87150 - syrianassassin (09/13/2014) [-]
and this is why when i kinda have power i will stop the internet and media news for some time.

those things are like magic affecting us on so many things espechially on brainwashing
#17729 - I'd like to in the future.  [+] (5 new replies) 09/13/2014 on Fitness - muscle and... +1
User avatar #17730 - studbeefpile (09/13/2014) [-]
The best thing to do is just go and compete in a small local meet. Even if your numbers aren't the best, it's still good to get yourself out there, and test the waters.

What are your numbers and bw right now?
User avatar #17732 - marinepenguin (09/13/2014) [-]
Oh and body weight is 193lbs.
User avatar #17731 - marinepenguin (09/13/2014) [-]
I haven't tested myself in a while, but my maxed are around 225 bench, 300 squat, 325 dead. But those are all pretty old and could be higher. Reason I haven't tested is because my focus has switched to preparing for basic training more then getting my lifts up.
User avatar #17750 - studbeefpile (09/14/2014) [-]
Ah, if you're focusing on something other than specifically lifting then that makes sense. What's your programming look like?
User avatar #17753 - marinepenguin (09/14/2014) [-]
Have a 4 day split right now. 5x5 mainly. If I successfully lift a weight every rep and set I'll go up 5 pounds. Back, chest, legs, shoulders, off.
#17720 - That was my main race as a senior. Honestly that race is like …  [+] (2 new replies) 09/12/2014 on Fitness - muscle and... +1
User avatar #17721 - dangskippity (09/12/2014) [-]
Thats what ive been working on, after i do my 2 miles, i do 4 100m sprints
User avatar #17722 - dangskippity (09/12/2014) [-]
Cause i love toasting the guy ahead of me on the last 100m
#17712 - I just looked it up on a site I go to and really trust, I was … 09/12/2014 on Fitness - muscle and... +1
#17710 - Source? I've always been told that leg extensions are awesome,…  [+] (2 new replies) 09/12/2014 on Fitness - muscle and... +1
User avatar #17711 - thisismyhandle (09/12/2014) [-]
My stepfather is a physical therapist. When he started coming to the gym with me, he pointed out that leg extensions are bad for your knees. From that point I asked basically anybody who would know around the offices, as well as all of my football coaches and athletic trainers I've worked with, and they all said the same thing.

Here's a vid that explains it better than I could:

www.youtube.com/watch?v=O6Y3WDY1tUo#t=477

He even mentions patellar tendonitis, which I definitely had problems with when I was doing leg extensions consistently.
User avatar #17712 - marinepenguin (09/12/2014) [-]
I just looked it up on a site I go to and really trust, I was hoping they'd back me up with saying that it isn't as bad as thought, but they actually claimed it's pretty bad too. Although the thing they did mention was the if you are going to do it, do it at a quick pace (which is how I was taught to do it and it's how I do it).

I'm man enough to admit my previous knowledge here was incorrect. My source.
www.t-nation.com/article/performance_training/the_truth_about_leg_extensions&cr=
#17709 - Implying there can't be more then one fitness board on the who… 09/12/2014 on Fitness - muscle and... +1
#87028 - You even put in your verse "(fresh and salt)". That …  [+] (1 new reply) 09/12/2014 on Religion Board 0
#87029 - syrianassassin (09/12/2014) [-]
be bigot.

like i expected
#87026 - He denied that salt water and fresh water don't mix. He never …  [+] (3 new replies) 09/12/2014 on Religion Board 0
User avatar #87027 - syrianassassin (09/12/2014) [-]
you didnt read the verse

when kids said the verse to him he disagreed

read the verse and stop acting like a bigot
User avatar #87028 - marinepenguin (09/12/2014) [-]
You even put in your verse "(fresh and salt)". That is the part he was addressing. He was saying that salt and fresh water do mix, and that a simple experiment will prove this. It has nothing to do with the rest of the verse.
#87029 - syrianassassin (09/12/2014) [-]
be bigot.

like i expected
#87007 - I never said all statements in the Qur'an are false. I said th…  [+] (5 new replies) 09/12/2014 on Religion Board 0
#87013 - syrianassassin (09/12/2014) [-]
no

you heard the verse clearly. and the video says it all. he denied that there is a place where 2 water never mix together
User avatar #87026 - marinepenguin (09/12/2014) [-]
He denied that salt water and fresh water don't mix. He never said anything about two seas mixing.
User avatar #87027 - syrianassassin (09/12/2014) [-]
you didnt read the verse

when kids said the verse to him he disagreed

read the verse and stop acting like a bigot
User avatar #87028 - marinepenguin (09/12/2014) [-]
You even put in your verse "(fresh and salt)". That is the part he was addressing. He was saying that salt and fresh water do mix, and that a simple experiment will prove this. It has nothing to do with the rest of the verse.
#87029 - syrianassassin (09/12/2014) [-]
be bigot.

like i expected
#86988 - I don't see what is so wrong with this. Salt water and fresh w…  [+] (7 new replies) 09/12/2014 on Religion Board 0
User avatar #86996 - syrianassassin (09/12/2014) [-]
oh yeah what a logical fallacy

you know when tomorrow the quran says drinking poison is deadly. we should not rely on its information and trust it

plus the quran made a statement that there is a sea where 2 seas never cross, and ignorant dawkins denied this fact
User avatar #87007 - marinepenguin (09/12/2014) [-]
I never said all statements in the Qur'an are false. I said the ones that can be disproved in simple experiments are false. Of course the poison would be a true statement, and there are a few places where seas do not mix because of different densities. But the video was talking purely about salt water and fresh water not mixing, which is false.
#87013 - syrianassassin (09/12/2014) [-]
no

you heard the verse clearly. and the video says it all. he denied that there is a place where 2 water never mix together
User avatar #87026 - marinepenguin (09/12/2014) [-]
He denied that salt water and fresh water don't mix. He never said anything about two seas mixing.
User avatar #87027 - syrianassassin (09/12/2014) [-]
you didnt read the verse

when kids said the verse to him he disagreed

read the verse and stop acting like a bigot
User avatar #87028 - marinepenguin (09/12/2014) [-]
You even put in your verse "(fresh and salt)". That is the part he was addressing. He was saying that salt and fresh water do mix, and that a simple experiment will prove this. It has nothing to do with the rest of the verse.
#87029 - syrianassassin (09/12/2014) [-]
be bigot.

like i expected
#17694 - I ran the 800, best time was 2:08. Also ran the 200 …  [+] (4 new replies) 09/12/2014 on Fitness - muscle and... +1
User avatar #17715 - dangskippity (09/12/2014) [-]
800m is my favorite, thats the main one im focusing on
User avatar #17720 - marinepenguin (09/12/2014) [-]
That was my main race as a senior. Honestly that race is like 90% mental. It's just a Fucking brutal race, everyone always says that the 400 is the worst, they clearly never did the 800.

But 800 repeats and the other things I said generally worked best for me, that and being mentally tough enough to run at a hard pace during the last 200 meters of the race.
User avatar #17721 - dangskippity (09/12/2014) [-]
Thats what ive been working on, after i do my 2 miles, i do 4 100m sprints
User avatar #17722 - dangskippity (09/12/2014) [-]
Cause i love toasting the guy ahead of me on the last 100m
#17687 - It's been a busy few days. Finally got a hold of a recruiter. … 09/11/2014 on Fitness - muscle and... +2
#153976 - 1. Depending on how far it went, it could be rape or could not… 09/10/2014 on Advice - love advice,... +1
#17646 - You have to lose fat everywhere, you can't just lose fat in one spot. 09/10/2014 on Fitness - muscle and... 0
#10 - Picture 09/09/2014 on BP Killed muh bestest friend! 0
#17643 - I've done 65 sit ups in a minute before, I think I can get 80.… 09/09/2014 on Fitness - muscle and... 0
#17641 - I was mistaken. It is much harder then originally thought.  [+] (2 new replies) 09/09/2014 on Fitness - muscle and... 0
User avatar #17642 - leobaloy (09/09/2014) [-]
Both of those under a minute is intense
User avatar #17643 - marinepenguin (09/09/2014) [-]
I've done 65 sit ups in a minute before, I think I can get 80.

Pushups will be a bitch though.
#17636 - You should be adding in the total weight of the bar and the we…  [+] (1 new reply) 09/09/2014 on Fitness - muscle and... 0
User avatar #17637 - schmuxy (09/09/2014) [-]
ah right. thanks.
#17623 - Need to be able to do 75 pushups in a minute, and 80 situps in…  [+] (4 new replies) 09/09/2014 on Fitness - muscle and... 0
User avatar #17639 - leobaloy (09/09/2014) [-]
I thought you said you had to do both of those in 2 minutes 2 minutes for each
User avatar #17641 - marinepenguin (09/09/2014) [-]
I was mistaken. It is much harder then originally thought.
User avatar #17642 - leobaloy (09/09/2014) [-]
Both of those under a minute is intense
User avatar #17643 - marinepenguin (09/09/2014) [-]
I've done 65 sit ups in a minute before, I think I can get 80.

Pushups will be a bitch though.
#17621 - Well good luck with that man. Lost gains are a lot easier to g… 09/09/2014 on Fitness - muscle and... 0
#17619 - Oh I know, I've experienced it to some degree. Was pressing li…  [+] (2 new replies) 09/09/2014 on Fitness - muscle and... 0
#17620 - seasonsgreetings (09/09/2014) [-]
I used to really my shoulders i had a day for traps and a day for delts but i find I can just keep it light and mantain now, Just got off a two month cut so lets see how much strength i can get back
User avatar #17621 - marinepenguin (09/09/2014) [-]
Well good luck with that man. Lost gains are a lot easier to gain then new gains.
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User avatar #119 - lulzfornigeriagirl ONLINE (09/14/2014) [-]
how long did it take you to go from a normal body to a fit (6 pack type) looking one? Implying you exercised right and ate correctly/alot.
User avatar #120 to #119 - marinepenguin (09/14/2014) [-]
I've always been athletic and had a six pack after hitting puberty. Although I was considered under weight at my height.

145lbs at 6'3

It took me a year to gain 50 pounds though.
User avatar #159 to #120 - lulzfornigeriagirl ONLINE (09/18/2014) [-]
how do you feel about sugar (23g for 2.6L) and non-sugar orange juice (that 100% pure **** ). Is it bad if I drink like 2L a week?
When i started working out I stopped drinking cola which i used to drink like 3L a week. I crave juice sometimes.v
User avatar #160 to #159 - marinepenguin (09/18/2014) [-]
Not all sugar is bad. Orange juice is fine. You don't have to dial in in your diet that badly.
User avatar #162 to #160 - lulzfornigeriagirl ONLINE (09/19/2014) [-]
Also do you happen to know how bad pizza is from fast food pizza joints? It aint deep fried, thats a start.
User avatar #163 to #162 - marinepenguin (09/19/2014) [-]
Fast food isn't too bad for you every now and then. It's very calorie dense and it can help you get in more calories a day. So while having a pizza or burger every couple days won't hurt, don't go overboard.
User avatar #161 to #160 - lulzfornigeriagirl ONLINE (09/19/2014) [-]
I just realized I ****** up, its 23g PER 250 ml. Nah **** thats too much especially since I got addicted and drank it all in a day.
User avatar #121 to #120 - lulzfornigeriagirl ONLINE (09/14/2014) [-]
Do you mind if i ask you a bunch of fitness related questions either today or tommorow?
User avatar #122 to #121 - marinepenguin (09/15/2014) [-]
Not at all
User avatar #123 to #122 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
How is your diet like? I'm guessing you track calories and make sure to eat the recommended amount needed to gain muscle at your current height/weight/age.

I have a lot of time on my hands this semester and I've been working out everyday for the past 2 weeks. I'v been repeating
1. Abs, legs (main focus is abs though)
2. Chest and Back area
3. Shoulders, Biceps and Triceps
but I've noticed that I feel using my Arm muscles during focus on the Chest/back area so I should probably go about doing a upper body/leg split where I alternate? Giving my chest, back, abs and arms just enough time for the protein synthesis window, the next day focusing on legs? I really am OK with working out everyday, I truly have the time for it, I have only 4 hours of class. So basically do you think this split is ok? Most people on /fit/ see no problem with it? inb4 beginurs suldnt do so moch, no pls
User avatar #124 to #123 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
I work out 1.5 hrs each day, at home also. About to get a bench that is incline-able.
User avatar #125 to #124 - marinepenguin (09/15/2014) [-]
My diet has become a bit more relaxed recently, but when I was seriously into the diet I made sure I ate 4000 calories a day and had 200+ grams of protein a day.

Now I'm probably doing about 3500 a day while eating 180ish grams of protein a day and still seeing some steady gains.

My tip is, if you aren't too much into getting HUGE and super strong, then you don't have to worry TOO much about diet, just eat enough, and avoid the ******** foods, and get enough protein without overtraining and you'll be fine.

I'll continue with training in the next comment.
User avatar #128 to #125 - marinepenguin (09/15/2014) [-]
Training wise, everyone is different, you'll have to experiment (and more then likely fail horribly) with what you think works best for your body type. I'm tall, so I did a ton of volume with a lot of compound movements, and that's what worked for me for a while.

Now in my opinion with your workout, I wouldn't worry about abs, most if not all of the big movements need the abs to stabilize the movement, so they'll grow and get strong along with every other part of your body.

I would also recommend a separate day for Chest, shoulders, back, and legs. With what you are doing you are working out your triceps and biceps 2 days in a row, with workouts specifically geared towards them. Not necessary. When you do chest or shoulders you'll also be working your triceps, and on back day you'll be doing biceps.

I honestly have no experience with an upper and lower body split, but I can imagine that if you are doing dozens of sets during a workout you are on a road to overtraining. You should really work one muscle with no more then 14 total sets, that includes movements where the muscle is only a secondary mover, like bench would include working triceps.

If I were you, I would continue to do something similar like you are doing now, except cut out ab work, do back and chest separately, and dedicate one day to shoulders. On chest and shoulder days throw in a few tricep movements, on back day throw in a few bicep movements. Focus on the big lifts, I cannot stress this enough, want to see serious size and strength gains? Center your workouts around Bench, Squat, Deadlift, and Overhead press. Improve your lifts every week in some way.
User avatar #132 to #128 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
"and dedicate one day to shoulders"
Are you sure, that's pretty hard especially since the shoulder is like a secondary muscle to many of the other upper body workout and vice-versa. Most of the shoulder workouts i've done give me the biggest burn in the bicep/tricep muscle area anyways.
User avatar #133 to #132 - marinepenguin (09/15/2014) [-]
The shoulder is a primary muscle, it is responsible for a massive amount of movements when it comes to upper body. I neglected shoulders with that same kind of thinking for a long time, and now that I've dedicated a day to shoulders and overhead pressing, my shoulders have grown and nearly doubled in strength. That in turn has increased my bench, making my chest larger, and my triceps larger and stronger.

The only thing that I would keep an eye on, is make sure you don't do a lot of pressing movements. Especially if you decided to do chest and shoulders on the same day, terrible programming and really **** with your shoulders, and shoulder health is something that you struggle to get back when you lose it.

Here's an example of my general shoulder workout.

Overhead press 5x5
Landmine press 5x8
Leaning side raise 5x8

That's it, and I'm an intermediate lifter. You don't have to spend 3 hours in the gym and do 15 movements to see results, those guys you see that do that tend to look the same every year.
User avatar #136 to #133 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
Well see to me that seems so.. easy I hate to say it. I feel much more soreness from like 15-20 reps + then from just 5-8, you barely even feel the muscle pain. You more so feel the inability to lift such a heavy object, I can't describe it so well, but its a totally different feeling for me.
User avatar #140 to #136 - marinepenguin (09/15/2014) [-]
If you are lifting a weight that is heavy enough to where you are struggling on the last rep or two, you will still feel sore at first. Eventually you won't get very sore.

You'll have to get into your mind the soreness does not always equal a good workout. It's easy for a trainer to trash someone and make them feel like they did something, it's hard to make them actually see results.

If you do what you are doing now, you will see some results, because you are a novice and your body will adapt and become bigger and stronger. Do that consistently for a year with a good diet and you may gain 20 pounds, but then after 3 more years you could be the same weight. If you did it right and kept things simple, you'll put on 40+ pounds of weight in a year if you eat enough. Then you should gain 10 pounds at the absolute minimum every year after that. Trust me, I've seen it happen again and again, with friends I've helped train, with my brother, and with myself.
User avatar #150 to #140 - lulzfornigeriagirl ONLINE (09/16/2014) [-]
Sorry for asking so much questions, just need to finish understanding this **** so I can finally get to work without being paranoid of doing it wrong.
User avatar #149 to #140 - lulzfornigeriagirl ONLINE (09/16/2014) [-]
Ok thanks for the advice.
So, I guess I just have a couple other questions to get me on tract.

Do you have any schedule in mind that has me working out every day? (Like I said I really have the time for it).
You said I should have one day just for shoulders, that would mean I couldn't do the split day workouts right? How would that work with other muscle groups though?
I guess this comes back to the do you have a schedule in mind for me. And what kinda shoulder exercises should I do on shoulder day if that's the way I should go, the one's you wrote above I'm guessing^?
If you are to make a schedule could you please specify the number of sets I should have (and how much should I rest in between sets anyways?)?

So far I've been doing high volume **** like I said.
Like for example on Bicep, Tricep Shoulder day I had like:
______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure
______ 3 sets to failure
_______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure

But after reading your advice and gaining knowledge on the internet, I know now that's obv not the best way to go about it.
User avatar #154 to #149 - marinepenguin (09/16/2014) [-]
You really shouldn't work out EVERY day, your body will need rest, even when you are only stressing certain muscles on certain days.

I know what you mean though, because I don't like working out every other day even because I feel like I can do more. So I go 4 days in a row. Back, Chest, Legs, Shoulders, then have an off day before starting again. If you want to do something like that then you would have to lower the amount of work you would do each day, because like I've said before, over training could be an issue.

In any given workout, the general rule is to do no more then 12-14 sets per muscle group. And that doesn't mean just the primary muscles, it means the secondary movers in the lift too. So for Bench you would include triceps in there as well, along with a little shoulders (I would worry about that so much unless you are doing shoulders the same day as chest).

The only shoulder movement that I would highly highly recommend is the overhead press, although since some peoples shoulders may not be healthy that lifts pains them, if you cannot do overhead presses (which I'd bet money that you'll have no issues), I would do landmine shoulder presses instead. But make overhead press your priority, then add in a few movements (like 2 or 3) that work different angles of the shoulder (Front, side, and rear)

As for your high volume workout, never ever ever ever go to failure that many times in a workout. I haven't gone to failure in a lift for at least a few months, not once. As for resting between sets, 90 seconds is usually the rule, but I never time my rest periods, I just go with how I feel, and don't let myself lose focus or get out of the zone.

One tip I just thought of, a BIG one. Keep a training journal. Write down all your lifts, how much you do and how many sets and reps you do. Keep track of your workouts.
User avatar #155 to #154 - lulzfornigeriagirl ONLINE (09/16/2014) [-]
OK thanks man.

So you do Back, Chest, Legs, Shoulders, Rest and repeat? Doesn't that overwork your arms because usually a lot of the shoulder/chest/back workouts use it as a secondary muscle? and your doing them 3 in a row.
User avatar #156 to #155 - marinepenguin (09/16/2014) [-]
Yes that is my routine.

And your arms are not one muscle group. You can't work your biceps and triceps at the same time in one movement. So When I do back I'll be working biceps, thus my triceps get a break. On Chest day I work Triceps, so Biceps get a break. On legs both get a break. And on shoulders I don't implement any tricep working movements other then overhead presses, so they really don't get a ton of work. The days where they get the most work are on Back (and bicep) day, and chest (and tricep) day. Understand?
User avatar #157 to #156 - lulzfornigeriagirl ONLINE (09/16/2014) [-]
Yeah, do you literally make sure to work on Back and Bicep/Chest and tricep (individually) or do they just usually go together in an exercise?
User avatar #158 to #157 - marinepenguin (09/16/2014) [-]
You can throw in some curls on back day, but a lot of back movements work biceps as well. I tend to make chest a tricep day as well, so I throw in some skullcrushers or close grip bench presses.
User avatar #151 to #149 - marinepenguin (09/16/2014) [-]
Well if you start off right (when 99% of people don't) you'll definitely create a great base of strength and size within a year. I'm actually starting my back day right now, so I'll answer your post in full when I'm finished.
User avatar #152 to #151 - lulzfornigeriagirl ONLINE (09/16/2014) [-]
(Seems like you are working out pretty late, 9:30 I'm assuming, does it make a better difference to work out earlier like 4,5,6?).
User avatar #153 to #152 - marinepenguin (09/16/2014) [-]
Nah, I just work out whenever I have the time. Between my job and school I sometimes wait until late.
User avatar #134 to #133 - marinepenguin (09/15/2014) [-]
Landmine lateral raise* my bad
User avatar #126 to #125 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
"My tip is, if you aren't too much into getting HUGE and super strong"

To be honest though, I'd really like that. Going into uni next year so I'd like to get as fit is possible. Should I maybe even go above the recommended amount of daily calories and protein. I am afterall going to be working out everyday and my to put a lot of soreness on my muscles. I usually keep switching between exercises till it pains me to much to continue for the whole day.
User avatar #127 to #126 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
*and am going to put a lot of soreness on my muscles
User avatar #130 to #127 - marinepenguin (09/15/2014) [-]
I'm gonna take a shower so I'll read your response after that.
User avatar #129 to #127 - marinepenguin (09/15/2014) [-]
Not necessary, it'll take years to reach the point where you will be considered an advanced lifter. If you eat any more then 4000 calories (which may be too many for you if you are shorter) you will gain fat, you can't just gain as much muscle as you want. Work to get good at the movements, then worry about size gains. Honestly I could write a book about this and I'm trying to keep this short and sweet, so bear with me if I take a while.

And honestly you really don't need to do any more then 4-6 movements per workout, depending on what you are doing and how far along you are.
User avatar #135 to #129 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
i never understood that, why do only 4-6 movements per workout when you can do so much more, doesnt it confuse your muscle. Doesn't it need originality and dont you need different movements for most muscle groups that target them specifically?
User avatar #137 to #135 - marinepenguin (09/15/2014) [-]
I completely understand why it's confusing, and it's something I really struggled with until recently.

A muscle doesn't need to be confused, it needs consistent and ever increasing stress. "Muscle confusion" only prevents you from making any major progress, because adapting to a stress is what makes you get stronger and bigger, so you keep the workout the same while increasing the weight, which is a way of increasing the stress on your body. I increase the weights on all my lifts by 5 pounds every week, I've been doing this for about 2 months now since I switch programs, and I went from benching 150 for 5 sets of 5 reps, to 185 of the same sets and reps. I went from benching 205 to 230.

The absolute best way to build muscle is to focus on the movements that target huge groups of muscles, like Bench, Squat, Deadlift, overhead press, power clean, cleans, snatches, etc.
User avatar #139 to #137 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
also is getting a lot of sleep SUPER important? If so I will but i prefer to get around 8 hours. Too little?
Also thanks for answering all my ****
User avatar #142 to #139 - marinepenguin (09/15/2014) [-]
Sleep is very important, always try to get at LEAST 6 hours of sleep. But as long as you don't stay up til 2 or 3 every morning and get a decent nights rest every night it should never be an issue.
User avatar #138 to #137 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
Well I could do it, my only small problem is that i wont have anyone watching over me because I workout at home...
#141 to #138 - marinepenguin (09/15/2014) [-]
So do I. Do you have some solid weights? This is what my home gym looks like. I can do all the major lifts and more here. And I have over 500 pounds of weights.
User avatar #143 to #141 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
Of course I got solid weights, barbell and dumbells and like i said im gonna get a incline-able bench

You ever get to the point where you lift such a heavy weight that you may not be able to move it to the proper place, a.k.a why people have watchmen?
User avatar #146 to #143 - marinepenguin (09/15/2014) [-]
I need to get to bed, I have college in the morning, so if you have any other questions then I'll answer them at some point tomorrow.
User avatar #148 to #146 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
Yeah thats cool man thanks. I was about to go to bed too anyhow
User avatar #145 to #143 - marinepenguin (09/15/2014) [-]
What is your weight and height btw? Along with how much body fat you have?
User avatar #147 to #145 - lulzfornigeriagirl ONLINE (09/15/2014) [-]
5'9, 130 lb.as for body fat, I'm not really sure but i'm not fat, slightly skinny if anything.
User avatar #144 to #143 - marinepenguin (09/15/2014) [-]
I only use a spotter whenever I am maxing out on a lifts. So I don't have a spotter while benching 185, but I do when I'm doing 215 for 2 reps.

If you are confident that you can get the weight without issues then you don't really need one. You probably aren't lifting enough right now to merit concern to be honest.
#118 - syrianassassin (09/13/2014) [-]
i like how the JIDF working about the thing we had talked
User avatar #111 - donnybergerstory (08/09/2014) [-]
No homo, can you post a pic of your arms. Or just your muscles, this sounds so gay but I'm just curious as to how ripped you are.
#112 to #111 - marinepenguin (08/09/2014) [-]
No worries bro, I've seen you on Fitness some, so I can see why you'd be curious.

I'm about upper 180s in this photo. Currently in the lower 190s now. I wouldn't say I'm ripped, but I'm trying to get there.

My goal is to reach a lean 200, and I have more fat on me now then I'd like.
User avatar #113 to #112 - donnybergerstory (08/09/2014) [-]
What supplements you on?
User avatar #114 to #113 - marinepenguin (08/09/2014) [-]
I only take Whey Protein
User avatar #115 to #114 - donnybergerstory (08/09/2014) [-]
Oh. I just started taking 100% Whey Protein. I used to take this: www.gnc.com/GNC-Total-Lean-Lean-Shake-BURN-Chocolate-Fudge/product.jsp?productId=33755596

Then I dropped 15 lbs and I am onto whey protein.
User avatar #116 to #115 - marinepenguin (08/09/2014) [-]
That's cool. I've only every used Whey, I'm not going to start trying to actually slim down until I hit around 210 or if I put on too much fat in the process. I'm not sure how big I could get while staying natty though.
User avatar #117 to #116 - donnybergerstory (08/09/2014) [-]
Well good luck bro. Keep at it.
User avatar #102 - derpityhurr (07/29/2014) [-]
Hey, I hope you dont mind answering some questions of mine, you seem to be pretty smart about all this workout stuff and im just starting out
User avatar #103 to #102 - marinepenguin (07/29/2014) [-]
Well I'm flattered! I'm sure I could help you, what are you wanting to know exactly?
User avatar #104 to #103 - derpityhurr (07/29/2014) [-]
Well I wanted some advice on a few aspects of the workouts ive been doing the past month
I've run a mile everyday before lifting as a bit of cardio and to warm up; I don't run longer (which i easily could) because I dont want to be fatigued for my actual workout
Do you think this beneficial? I'm aiming to be a bit more muscular and to lose my excess fat
Also, I wanted advice on the exercises that I've been doing; should i post them all?
User avatar #105 to #104 - marinepenguin (07/29/2014) [-]
Well first off, running a mile before lifting isn't a terrible idea, it'll help condition you and keep your cardiovascular system in good shape. BUT, jogging is hell on your knees and if you do too much you can actually impair your ability to gain lean muscle mass. So if I were you, I would do about 3 or 4 40 yard sprints for a warmup instead. It'll condition you, burn fat, builds muscle throughout your body, and isn't hard on the joints.

As for the exercises, post away.
User avatar #106 to #105 - derpityhurr (07/29/2014) [-]
So here's what ive been doing:
Back:
4x10 Lat Pulldowns,
4x10 seated Low row,
4x10 Bent-over dumbbell row,
4x10 Back extensions,
4x10 of this byebyebodyfatbridge.files.wordpress.com/2009/05/969.jpg,
4x10 of this www.osu-tulsa.okstate.edu/wellness/equipment/reverse-flies-lg.jpg,
Shoulder:
4x10 dumbbell shrugs, 4x10 dumbbell shoulder press, 4x10 shoulder press machine, 4x10 front dumbbell raise,
Abs:
4x10 decline weighted sit-ups, 4x10 of this www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/l/340_2.jpg , 4x10 of this one machine, cant find it, 4x10 of this other machine,
Legs:
4x10 seated leg press, 4x10 of this s1.hubimg.com/u/2775218_f520.jpg , 4x10 of this www.biokineticspt.com/wp-content/uploads/2011/06/VR1-Leg-Extension_13050.jpg , 4x10 one-legged dumbbell calf raises,
Chest:
4x10 dumbbell press, 4x10 bench press, 4x10 of this www.bodybuilding.com/fun/images/2012/rise-of-the-machines-15-assisted-exercises-that-work_e.jpg, 4x10 incline bench press,
Biceps:
4x10 curls,
4x10 reverse grip pull-up,
4x10 www.nationalfitnessequipments.com/images/Bicep_Machine_Curl.jpg ,
4x10 seated curl bar,
Tricep:
4x10 lying-down dumbbell tricep extension, 4x10 dips,
4x10 arm extension machine, 4x10 triceps push down
User avatar #108 to #106 - marinepenguin (07/29/2014) [-]
Couple tips here. You have a TON of volume, and it's really unnecessary. You should really only have 4-6 movements per workout max, usually centered around one big lift, which you don't seem to be doing any of those besides bench. So say for back, I'd do Deadlifts, then pull-ups (instead of lat pulldowns), bent over rows (barbell preferable), and some kind of rear delt movement, and then I would probably add in one bicep movement.

You also seem to use a ton of machine work, does the gym you go to have any free weights or barbells? Those will have more carryover to real life and a higher amount of strength and size gain compared to machines.

Lastly, switch it up from 4x10 sometimes man, throw in some 5x5 (considered the best combination of strength and size), 5/3/1 (second best), 10x3 (yes, 10 sets of 3, lots of size gain, lots of strength gain). Toy around with the sets and reps, stick with one for a few months and see how you grow. Find out what works best for you. I'm really tall for a lifter so 5x5 tends to work best for me.
User avatar #109 to #108 - derpityhurr (07/29/2014) [-]
I feel like I should haveve included this; I do all these over 5 days, with back on Monday, abs and shoulders on Tuesday, legs on Wednesday, chest on Thursday, and triceps and biceps on Friday
Do you still feel that I should do less movements?
User avatar #110 to #109 - marinepenguin (07/29/2014) [-]
Yes, I had assumed that you split it up.

Like I said, you only really need 4-6 movements centered around one main lift. Any more then that and you risk overtraining, especially when you work out 5 days a week. I would know, I used to do what you are doing, except I went 6 days a week. After awhile I would start getting hurt, my lower back, then my upper back, then my hip, or my knee. Now that I toned it down I have absolutely no injuries and I feel better then ever.
User avatar #107 to #106 - derpityhurr (07/29/2014) [-]
Hopefully that wasnt too cringey
Also about the sprinting, it seems like a good idea
User avatar #101 - syrianassassin (07/23/2014) [-]
i am fasting and went to your profile and full of food. why you torture me ;_;
#100 - MrKittyKat (07/01/2014) [-]
Have some more u slut
User avatar #99 - MrKittyKat (07/01/2014) [-]
Oh you love this bread you dirty whore.
#98 - MrKittyKat (07/01/2014) [-]
ofc i wouldnt
User avatar #97 - MrKittyKat (07/01/2014) [-]
You thought this cat would stop with bread?
#95 - MrKittyKat (06/30/2014) [-]
I shall not stop. I shall not falter. OP will deliver. And you shall know his name forever.
User avatar #96 to #95 - marinepenguin (06/30/2014) [-]
This is a good time. Many laughs are to be had.
#93 - MrKittyKat (06/30/2014) [-]
I guess you like bread
Have a grielld chees
#94 to #93 - marinepenguin (06/30/2014) [-]
Oh god I thought you were done.
Oh god I thought you were done.
#90 - MrKittyKat (06/30/2014) [-]
Fuk u have sum bred
Beans on bred toast
User avatar #92 to #90 - marinepenguin (06/30/2014) [-]
That looks absolutely disgusting holy **** .
#88 - MrKittyKat (06/30/2014) [-]
Not stopping because you goddamn asked to be ********** . I will not stop. I shall not falter. Fuk u
User avatar #91 to #88 - marinepenguin (06/30/2014) [-]
Is it bread or is it ice cream!!!!???
#85 - MrKittyKat (06/30/2014) [-]
Have your 5 bread a day ************ .
User avatar #86 to #85 - marinepenguin (06/30/2014) [-]
Oh god no
#84 - MrKittyKat (06/30/2014) [-]
Do you like buttery bread you whore?
User avatar #87 to #84 - marinepenguin (06/30/2014) [-]
Please stop omg
#83 - MrKittyKat (06/30/2014) [-]
Such ******** , Many bread. Wow.
User avatar #89 to #83 - marinepenguin (06/30/2014) [-]
This isn't your average everyday *********** , this is...

ADVANCED ***********
#80 - 4chan refugee (06/28/2014) [-]
guess who i am
User avatar #81 to #80 - marinepenguin (06/28/2014) [-]
considering my latest user on my profile is syrianassassin, I have no idea
User avatar #76 - soundofwinter ONLINE (06/21/2014) [-]
**** you
User avatar #78 to #76 - marinepenguin (06/21/2014) [-]
oh wait I remember what this was for, you actually did it. Impressive.
User avatar #77 to #76 - marinepenguin (06/21/2014) [-]
hello
User avatar #79 to #75 - marinepenguin (06/21/2014) [-]
Oh wow, I'm impressed.
User avatar #72 - wertgf (06/14/2014) [-]
I got the tentacuil thumbs back to 0 for you.
User avatar #73 to #72 - marinepenguin (06/14/2014) [-]
Thank you, it was more of an annoyance then anything. He thumbed down several boards.
User avatar #74 to #73 - wertgf (06/14/2014) [-]
I like to chill the music board and spam thumbing is really annoying.
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