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Date Signed Up:1/24/2011
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latest user's comments

#17564 - Nice progress for 6 months, take advantage of those newbie gains. 09/08/2014 on Fitness - muscle and... 0
#17562 - What are your goals? Are you more focused on just getting up a…  [+] (8 new replies) 09/08/2014 on Fitness - muscle and... 0
User avatar #17563 - hankhillofthe (09/08/2014) [-]
I'm an ambitious guy. I want the latter, and I've got the time and motivation, I just don't have the know-how.
User avatar #17569 - marinepenguin (09/08/2014) [-]
Hit the weights, and start running. Do you have access to any kind of gym?
User avatar #17570 - hankhillofthe (09/08/2014) [-]
There is a wellness center hardly a mile away run by a hospital. I also have some buddies who go to workout in a gym outside of town.
User avatar #17571 - marinepenguin (09/08/2014) [-]
Good, if you can join a gym this will be a lot easier. Start doing heavy lifts, overhead presses, bench, squat, deadlifts. That's all you'll need for now. If you wanted me to make you a routine it would look like this:
Monday: Deadlifts 5x5 Pullups 3x10 (or max number you can do)

Wednesday:Bench 5x5 Dips 3x10 (or max number)

Friday: Squat 5x5 Leg extensions 3x10

Sunday: Overhead press 5x5 side shoulder raises 3x10

For upper body days, say you start with 60 pounds, do that weight for every single set, don't change the weight. If you can get 60 pounds every set without failing, move up 5 pounds next workout. If you only get 3 or 4 on the last set, keep the weight the same.

For lower body, go up 10 pounds.

If you do this while eating 3500 calories a day (and for god's sake, count them for a few weeks to make sure you do) and it's decent food with a lot of protein, you'll get stronger and grow. I'd also run a mile on your off days to build some cardio.
User avatar #17572 - hankhillofthe (09/08/2014) [-]
Thanks, much appreciated.

Any recommended foods to eat/stay away from?
User avatar #17573 - marinepenguin (09/08/2014) [-]
Eat a lot of unfried meats, chicken, steak, etc. Eat as many veggies and fruits as you can.

Stay away from chocolates, sodas, and sugary or oily foods. If you do that and eat enough, you'll gain at the very least 20 pounds in 6 months, garunteed. If you do it all perfectly and eat enough, I've seen guys gain 60 pounds in 6 months.
User avatar #17574 - hankhillofthe (09/08/2014) [-]
Sounds sweet. Much thanks, man. I'll check in with results once I get to that point.
User avatar #17575 - marinepenguin (09/08/2014) [-]
Sounds good, use your friends who go to the gym or just ask others who are regulars the basics of form if you need to. That's really what you should focus on for the first week or so. Get the form down, then worry about moving up in weight. Good luck with it man.
#4385 - Again, depends on your perspective. Europeans and Americans ha…  [+] (1 new reply) 09/07/2014 on /cars/ 0
#4392 - lotengo (09/07/2014) [-]
i have no idea how you can look at this car and think its ugly. But that is just my taste.
This one goes from 0 to 60 miles in 7,4 seconds and has a topspeed of roughly 143 miles per hour. I agree its not a racecar but you cant say its an old ladies car.

The head of Kia's design team is a genius, im sure he can design a few cars for the American market as well.
#4383 - I agree, I just think that Oil will fade as our main resource … 09/07/2014 on /cars/ +1
#17547 - And unless you are worried about overtraining and you are work…  [+] (1 new reply) 09/07/2014 on Fitness - muscle and... 0
User avatar #17550 - donnybergerstory (09/07/2014) [-]
They gave me the samples, so i was just wondering what it was and wanted to take it. Thanks for the advice. Do you know of any proteins that taste like fruit though? That's mainly why i wanted to take this, cause I hate chocolate and vanilla. I'm getting tired of flavors like that.
#17546 - You don't have anything to worry about, that isn't even purely…  [+] (2 new replies) 09/07/2014 on Fitness - muscle and... 0
User avatar #17547 - marinepenguin (09/07/2014) [-]
And unless you are worried about overtraining and you are working out 5-6 days a week, I wouldn't worry about taking it. You're young, you'll progress quickly, and you'll recover quickly if you eat well.
User avatar #17550 - donnybergerstory (09/07/2014) [-]
They gave me the samples, so i was just wondering what it was and wanted to take it. Thanks for the advice. Do you know of any proteins that taste like fruit though? That's mainly why i wanted to take this, cause I hate chocolate and vanilla. I'm getting tired of flavors like that.
#4379 - I've always like Chevy Cars, the Camaros are awesome, and then… 09/07/2014 on /cars/ 0
#4378 - Cars are a preference, and honestly I'd never be caught drivin…  [+] (3 new replies) 09/07/2014 on /cars/ 0
User avatar #4381 - lotengo (09/07/2014) [-]
Have you seen the newer Kia's? Maybe its my European taste but they all look fucking sharp with their tigernose grill.

Yea the people who cant live without a muscle car or pickup trucks should stick to them. But if the rest of the market can get over their 'eww Kia mindset' and look at the accessoiries you get for them and realize the price/quality ratio is way better than anything Ford has to offer the brand can also get succes over there.
User avatar #4385 - marinepenguin (09/07/2014) [-]
Again, depends on your perspective. Europeans and Americans have hugely differing tastes on cars. What could look sharp over in Europe looks ugly to many Americans. The majority of Americans seem to enjoy either a big truck to haul things in, yet can hold up to 6 people (why SUV's are also popular), or they want a car that can move quick and has a big engine while looking powerful as fuck. Kia doesn't fit the bill for either of those things, so it isn't popular here. Thats why the large majority of people that I see driving Kia's are older people, regardless of the Price and the accessories. People want to look good while driving their cars, and most Americans are turned off by the look that Kia has, and we're used to the looks of Ford, Dodge, and Chevy. So unless Kia changes it's tune and makes a dramatically different vehicle, I don't see them making any dent in America for a long time.
#4392 - lotengo (09/07/2014) [-]
i have no idea how you can look at this car and think its ugly. But that is just my taste.
This one goes from 0 to 60 miles in 7,4 seconds and has a topspeed of roughly 143 miles per hour. I agree its not a racecar but you cant say its an old ladies car.

The head of Kia's design team is a genius, im sure he can design a few cars for the American market as well.
#4377 - The US alone has enough oil in Alaska, the Gulf of Mexico, and…  [+] (2 new replies) 09/07/2014 on /cars/ +3
User avatar #4380 - nigalthornberry (09/07/2014) [-]
I think we're gonna switch away from oil on other things but stick with it on cars for a while
User avatar #4383 - marinepenguin (09/07/2014) [-]
I agree, I just think that Oil will fade as our main resource before it is completely used up.
#17545 - Yeah I'm more worried about the 1.5 mile, because I've never r… 09/07/2014 on Fitness - muscle and... 0
#86740 - I'd say that there are just as many bad atheists as there are … 09/07/2014 on Religion Board 0
#17541 - Basically if you have to think to yourself "is this bad f… 09/07/2014 on Fitness - muscle and... +1
#17540 - Make it a slow process, cut out chocolates and soda as first. …  [+] (1 new reply) 09/07/2014 on Fitness - muscle and... +1
User avatar #17541 - marinepenguin (09/07/2014) [-]
Basically if you have to think to yourself "is this bad for me?" It's probably bad.
#45 - Picture  [+] (1 new reply) 09/07/2014 on When I'm lonely 0
#52 - shadowbringerx (09/07/2014) [-]
#44 - Picture  [+] (2 new replies) 09/07/2014 on When I'm lonely 0
#45 - marinepenguin (09/07/2014) [-]
#52 - shadowbringerx (09/07/2014) [-]
#43 - Picture  [+] (3 new replies) 09/07/2014 on When I'm lonely 0
#44 - marinepenguin (09/07/2014) [-]
#45 - marinepenguin (09/07/2014) [-]
#52 - shadowbringerx (09/07/2014) [-]
#42 - Lifting motivation thread?  [+] (4 new replies) 09/07/2014 on When I'm lonely +4
#43 - marinepenguin (09/07/2014) [-]
#44 - marinepenguin (09/07/2014) [-]
#45 - marinepenguin (09/07/2014) [-]
#52 - shadowbringerx (09/07/2014) [-]
#86738 - They're talking about the movie that came out recently called …  [+] (2 new replies) 09/07/2014 on Religion Board 0
User avatar #86739 - syrianassassin (09/07/2014) [-]
i say only most >internet< atheist are assholes. while less are good
in reality half atheist are good and half are bad.

in islam i think creating something that criticize all religious group is forbidden:

Say, "O disbelievers,
I do not worship what you worship.
Nor are you worshipers of what I worship.
Nor will I be a worshiper of what you worship.
Nor will you be worshipers of what I worship.
For you is your religion, and for me is my religion."

Surat Al-Kāfirūn (The Disbelievers)

but we are allowed to criticize if they criticized us of course.

if that movie target atheist in some sect like the new atheists is alright. but if it target all atheists i think that is very very very wrong. because there are good atheists
User avatar #86740 - marinepenguin (09/07/2014) [-]
I'd say that there are just as many bad atheists as there are Christians, Muslims, Jews, or whatever. It's just that the bad and asshole atheists are more easily found on the internet. While you have the militant atheists, there are WBC and some Mormons/Jehova's witnesses for Christianity, ISIS or Al Qaeda or Taliban for Islam, or the Corrupt Jews that hoard money.

But I agree with you on your last point. I really don't care what you believe, as long as you aren't trying to insult or depict what I believe as something evil or terrible because you disagree with it.
#17538 - Holy **** that was the ******* harde… 09/07/2014 on Fitness - muscle and... 0
#17536 - Here is what I'm going to be training for for when I enlist an…  [+] (3 new replies) 09/07/2014 on Fitness - muscle and... 0
User avatar #17544 - leobaloy (09/07/2014) [-]
I definitely agree with the 8:08 1.5 miles.
If you can do the 8:08 1.5 mile, 2 miles in 13:30 will be a breeze, as I'm sure you're aware of this

I'd struggle with pushups, since the most I can do at once is 40 on a good day, and I do that in about a minute, but after that my arms give out, I'd have to train ridiculously to be able to do 35 within a minute afterwards.
Situps in the 2 mins would make me break a sweat, but that's really not difficult
10 pullups wouldn't be too difficult either, unless they make you do it right after the pushups lol, but I'm pretty sure that would never happen

When you say three sets of 1/4 mile sprint and jog 1/4 mile in 1:45
I assume you do the 1/4 mile sprint, jog 1/4 of a mile in 1:45, then repeat sprint/jog yes? I mean it would be silly for it to not be this way If so, its really similar to a boxers cardio workouts
User avatar #17545 - marinepenguin (09/07/2014) [-]
Yeah I'm more worried about the 1.5 mile, because I've never ran anything that quick. But I think it's doable.

And the pushups/pullups wouldn't be an issue, they work complete opposite muscle groups.

And yeah, you don't have a time limit for the sprints, the jogs are only timed because you are using those to catch your breath before the next sprint. So I'm assuming it's to keep you from going too slow and cheating almost.
User avatar #17538 - marinepenguin (09/07/2014) [-]
Holy shit that was the fucking hardest thing I've done in a long time.

Ran way too hard at first, finished that first mile in about 6 minutes (which made me pretty happy considering it was my the second mile I'd ran in a year), but then as I went into the next lap for a sprint I died after 200 meters. Got into a groove around the last 400 sprint and it wasn't quite as hard, just hot as fuck outside.

Now it's time for leg day.
#17535 - 250lbs seems pretty good for your weight. What I've … 09/07/2014 on Fitness - muscle and... 0
#17521 - Alright good. Had me worried there for a second man. 09/06/2014 on Fitness - muscle and... 0
#17520 - He should at least attempt them, if he can do only one, then w… 09/06/2014 on Fitness - muscle and... 0
#17514 - can't*?  [+] (4 new replies) 09/06/2014 on Fitness - muscle and... +1
User avatar #17519 - scoobydoobydo (09/06/2014) [-]
Oops meant can't. I think damn autocorrect got me.
#17525 - anonymous (09/07/2014) [-]
So I can't lose belly fat?
#17526 - IamPinhead (09/07/2014) [-]
At this point don't worry about losing fat. Worry about gaining muscle.
User avatar #17521 - marinepenguin (09/06/2014) [-]
Alright good. Had me worried there for a second man.
#17513 - I know that when you have a large excess of fat, you can break…  [+] (1 new reply) 09/06/2014 on Fitness - muscle and... 0
User avatar #17517 - unncommon (09/06/2014) [-]
Hmm...I could agree with that. Good point
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User avatar #119 - lulzfornigeriagirl (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 #121 to #120 - lulzfornigeriagirl (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 ONLINE (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 ONLINE (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 - anonymous (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 #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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