The Fitness Thread

[kommisar]

Re: The Fitness Thread

I benched 140 no prob for the first time this morning.


feels good man.


still weak as fuc lmao. Can't go past 65 for rows, so thinking of just increasing reps. Gotta work on back strength a dumpload though

[kmay]

Re: The Fitness Thread

Sweet Jesus, PLEASE post a picture of yourself.

lol pleeeeeeeeease

[SCWolf]

Re: The Fitness Thread

I benched 140 no prob for the first time this morning.


feels good man.


still weak as fuc lmao. Can't go past 65 for rows, so thinking of just increasing reps. Gotta work on back strength a dumpload though

Nice man, that's not bad. I started at 60lbs on the bench haha. Remeber, if you're just trying to get a nice physique, it's not so much about the weight, but moreso about form, mind/muscle connection and Time Under Tension (TUT). Just find a weight that you can comfortably row without having to break form. Being able to use proper form and concentrate on the muscle you're working is key to muscle hypertrophy.

And yeah, lower reps usually correspond with strength moreso than hypertrophy. Try to stay within 10-15 rep range realistically. If you're trying to build base strength, it's good to do lower reps on the main compound movements. That way you're building strength where it's needed which in turn will help with your assistance exercises, but mainly, you're building strength where it's needed.

I do 3 sets for my main compound lifts. The reps go like this. 5,5,AMRAP (As many reps as possible, or failure). So on Bench Press, OHP, Squat, Deadlift, it would be the heaviest you can do for 5,5,AMRAP. The progression works like this. If you can get over 6 reps on the AMRAP, you up the weight. For an upper body movement (Bench press, Overhead press) you up it by 2.5lbs. For legs, it's 5lbs. I just personally can't deadlift or squat cause of my back, so I do leg press, among others to make up for it. This is the progression from Greyskull LP.

That's just some basic info you can take with you to the gym.

[Senip]

Re: The Fitness Thread

When I first started lifting weights I was like 13, and could barely get 130. Lots of football workouts shoved that to 425, along with everything else.

It's different trying to work for hypertrophy, which, for me, is much more taxing than it is to leap on and do heavy heavy sets for 3-8 reps. I feel nauseated every freakin time I go past 12.

monday/wed/fri = 4 sets of benching ONLY
tuesday/thurs = arms

So you're basically a suns out, guns out beach bro?

[SCWolf]

Re: The Fitness Thread

I feel nauseated every freakin time I go past 12.

That's the idea

[Senip]

Re: The Fitness Thread

That's the idea

Yup. These days if I don't puke/feel like I'm going to puke on leg days, I know I need more reps. ****in sucks!

http://www.dieselsc.com/how-to-bench-press/

My Shoulders Feel Like Sh*t When I Bench – What should I do?

Technique – You’re probably flaring your elbows in the bottom of the lift (see above). This puts a ton of stress on the shoulder and rotator cuff (dynamic stabilizers with the scapula) complex. Work on keeping the “tucked elbows”, about 45 degrees out from your torso, position throughout the full range of motion of the movement – do NOT let your elbows flare outward, i.e., your elbows end up in line with your ears.
Strength – work on the strength of your triceps with board presses, move back to push-ups and perform them for high volumes. Also, don’t forget a good warm-up and recovery component in your workout which should include rotator cuff rehab exercises, rows, external rotations and retraction exercises.

[kommisar]

Re: The Fitness Thread

thx for da tips chris


Jer and I have been doing 5 reps of 5 to build up to higher weights, each week increasing by 5lbs. I eventually hit a plateau and increase reps from there.

[SCWolf]

Re: The Fitness Thread

thx for da tips chris


Jer and I have been doing 5 reps of 5 to build up to higher weights, each week increasing by 5lbs. I eventually hit a plateau and increase reps from there.

No prab. Where are you guys training? The CEPS?

[Reincarnate]

Re: The Fitness Thread

Did anyone else ever get that problem where you lift hard and suddenly you can't extend your arms past 45 degrees the following day, thus forcing you to walk around like a robot? Yeaahhhhh.

I know I've asked this already but always good to get more input: Can anyone recommend a good dumbbell-only workout (although I do have a tricep/bicep pulldown machine thingy) that targets a fair number of muscle groups?

Weight's actually gone back up to 227 despite reducing portions a bit. I worry I am not lifting hard enough or something and might need a new breakdown/plan. How many times a week/what exercises/how many sets/reps/etc?

[SCWolf]

Re: The Fitness Thread

Did anyone else ever get that problem where you lift hard and suddenly you can't extend your arms past 45 degrees the following day, thus forcing you to walk around like a robot? Yeaahhhhh.

I know I've asked this already but always good to get more input: Can anyone recommend a good dumbbell-only workout (although I do have a tricep/bicep pulldown machine thingy) that targets a fair number of muscle groups?

Weight's actually gone back up to 227 despite reducing portions a bit. I worry I am not lifting hard enough or something and might need a new breakdown/plan. How many times a week/what exercises/how many sets/reps/etc?

Yes, this is normal.

Are you not dividing your days at the gym by muscle group? If you are, just search google for dumbbell workouts for the corresponding muscle group you're working on that specific day.

Weight fluctuates man. Don't rush it. If you're eating at a caloric deficit of your BMR, regardless of whether or not you're actually working out, you will lose weight. It's been like a month. Gotta give it time.

[Senip]

Re: The Fitness Thread

Yup. I'm telling you, stop obsessing over the goddamn scale. Throw that bitch out the window, go by how you look in the mirror. If you have to weigh yourself, do weekly weigh-ins or bi-weekly weigh-ins, not every day. If you starve yourself, you'll not burn anything productive. If you're already at a super high calorie deficit, then stop cutting things out. Probably time to start doing some cardio. In fact, several friends have added food and it jumpstarted their metabolism into burning more.

Nearly everything is possible with dbs, dude. DB press, DB shoulder press, curls, squats, Deadlifts...

[Reincarnate]

Re: The Fitness Thread

I guess I am asking how I should split it up? Right now I am doing 3x/week.

What is a good way to split up the major muscle groups over those three days and which exercises should I focus on for those?

[Senip]

Re: The Fitness Thread

Man, thats tough.

I'd do something like chest and biceps, shoulders and legs, back and triceps...

[Reincarnate]

Re: The Fitness Thread

Tough how? I assume you mean it's trying to cram too much into just a few days? I'd be willing to expand it to four days if it was optimal.

Right now:

Monday: Weights
Tuesday: 20m cardio (steady-state, considering HIIT though)
Wednesday: Weights
Thursday: 20m cardio (steady-state)
Friday: Weights
Saturday: Rest
Sunday: Rest

Better way to shake this up?

[Senip]

Re: The Fitness Thread

Like I said, I do:

Mon: Back
Tues: Shoulders/Tris
Wed: off (10 mins HIIT, abs, push ups)
Thurs: Chest/Bis
Friday: Off (10-15 mins HIIT)
Sat: legs
Sun: off. (10-15 mins HIIT, or walking, or whatever)

The problem is, yes, back and legs require so much work, that anything else you put with them are going to suffer.