OFFICIAL WORKOUT/TRAINING THREAD v2.0

[sonick]

Sounds good.

Let me know. :-P
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[BrRsn]

Random question ...

today was the first day I actually pushed myself on deadlifts. I was lifting heavy and doing a burn set after every heavy set. Did a warm up set, then went to my max, burn set, 10lbs less than max, burn set, 20 lbs less than max, burn set, done. Near the end my back lower back was absolutely on fire to the point where i was in agony when I walked.

Was my last exercise so after that I left and got in the car and turned on heated seats, drove 30 mins to home and by the end of it, it felt fine. Is this normal when you push your lower back hard? Feels fine now.

Btw, my hands/forearms are weak as hell. I could barely hold onto 250 for my deadlift (mixed grip or not). Is it worth my time to try working out my forearms seperately? My grip usually gives out before my back.

[hal0g0dv2]

yeah i would train forearms sep, do some farmers walks or even just hold 100+ dunbells for a bit, make sure to squeeze onto the handles also

[hal0g0dv2]

shoulders tonight.
warm up just will raises with light weight
dunbell press, 75x12 85x10 95x8 100x6
standing push press, was pretty tired after dunbells, 45x14, 45 5x 12, 45 10x 10 45 25 x 8
reverse peck deck with sitting reverse flys, this was killer i did it as a super set, finished with 10 for 10 face pulls being 10 sets and same weight for the finish, then some shrugs barbell just went up to 4 plates and yeah

[SkinnyPupp]

Originally Posted by Not really racist!

another question... when buying vit d, what difference does it make for the IU? http://www.bodybuilding.com/store/vitd.html

been reading that article...which should i order? :/

Living in Van you should be taking 5000 iu at least during the dark months (so all year except July > September)

[DC5-S]

Originally Posted by hal0g0dv2

shoulders tonight.
warm up just will raises with light weight
dunbell press, 75x12 85x10 95x8 100x6
standing push press, was pretty tired after dunbells, 45x14, 45 5x 12, 45 10x 10 45 25 x 8
reverse peck deck with sitting reverse flys, this was killer i did it as a super set, finished with 10 for 10 face pulls being 10 sets and same weight for the finish, then some shrugs barbell just went up to 4 plates and yeah

Halo, when your doing all those sets before your 100x6 are you going to near failure? Or is there still gas left in the tank when the set is complete
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[hal0g0dv2]

yeah i guess you could say that, my spotter puts his hands on my wrist for last 2 reps but like barley helps, my form is still great and i can maybe get another one out

[LC21]

Thats boss. 100 on shoulder press. Dammmm
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[strykn]

Question: my preworkout has no creatine in it but my post workout has : Creabolic Complex 3000mg **
Creatine Monohydrate **
Creatine Ethyl Ester (CEE) **
Magnesium Creatine Chelate™ (MCC) **
Tri-Methyl Glycine (TMG) **


Should I buy creatine monohydrate to add to my preworkout? Or is it fine if I just use it for post. Thanks

[Fobman]

for those who takes creatine..
do you guys take them everyday even on off days??

[sonick]

Post is fine. Creatine can be taken daily even rest days, just remember to stay hydrated.
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[jdc430]

Originally Posted by Fobman

for those who takes creatine..
do you guys take them everyday even on off days??

Yes, maintenance phase is 5g a day.

[RacePace]

Originally Posted by dhillon09

Random question ...

today was the first day I actually pushed myself on deadlifts. I was lifting heavy and doing a burn set after every heavy set. Did a warm up set, then went to my max, burn set, 10lbs less than max, burn set, 20 lbs less than max, burn set, done. Near the end my back lower back was absolutely on fire to the point where i was in agony when I walked.

Was my last exercise so after that I left and got in the car and turned on heated seats, drove 30 mins to home and by the end of it, it felt fine. Is this normal when you push your lower back hard? Feels fine now.

Btw, my hands/forearms are weak as hell. I could barely hold onto 250 for my deadlift (mixed grip or not). Is it worth my time to try working out my forearms seperately? My grip usually gives out before my back.

Not really, you might really feel it when you wake up tomorrow morning. Depends what kinda pain it was.

Yes it's worth it to work out your forearms, just spend an extra 10 mins a workout day per week on them. Think about it, if your forearms are weak, they will forever hold back your deadlift. And when you are pushing to get your max deadlift higher, if your grip gives out when you don't expect it to, you could really fuck yourself up.

[vash13]

Originally Posted by dhillon09

Random question ...

today was the first day I actually pushed myself on deadlifts. I was lifting heavy and doing a burn set after every heavy set. Did a warm up set, then went to my max, burn set, 10lbs less than max, burn set, 20 lbs less than max, burn set, done. Near the end my back lower back was absolutely on fire to the point where i was in agony when I walked.

Was my last exercise so after that I left and got in the car and turned on heated seats, drove 30 mins to home and by the end of it, it felt fine. Is this normal when you push your lower back hard? Feels fine now.

Btw, my hands/forearms are weak as hell. I could barely hold onto 250 for my deadlift (mixed grip or not). Is it worth my time to try working out my forearms seperately? My grip usually gives out before my back.

Please please please don't push yourself until you feel burning sensation in the back. It seems that you almost caused yourself a disc herniation. Review your form and make sure it is picture perfect before you start pushing heavier weights. The slightest instability in your form and lifting heavy can cause injury. A majority of the clients that come into the clinic I work at have low back problems because of doing deadlifts at the gym. Watch yourself and really listen to your body. Burning and not being able to walk after is not a good thing at all.

If you find your hands/forearms are weak as hell, I would suggest start using towels as handle bars for your cable exercises. You can start using a towel as well for your chin ups instead of just the metal bar. There is a huge amount of grip strength needed to pull your body up.

[AAnthony]

Originally Posted by dhillon09

Random question ...

today was the first day I actually pushed myself on deadlifts. I was lifting heavy and doing a burn set after every heavy set. Did a warm up set, then went to my max, burn set, 10lbs less than max, burn set, 20 lbs less than max, burn set, done. Near the end my back lower back was absolutely on fire to the point where i was in agony when I walked

So you do one warm-up set, then immediately jump to your maximum??...that's retarded. You should be gradually working your way up to your maximum weight.

If you find your hands/forearms are weak as hell, I would suggest start using towels as handle bars for your cable exercises

That reminds me...remember a few months back when a bunch of us bought those "fat grips" ? Does anybody still use them ?
I think i used them like twice .. i just felt like a noob putting these big blue grips on all my barbells/dumbells ... made me look like i was afraid of callouses of something.

[vash13]

^ that looks like a good idea. Fatter the handle you can achieve, the increase in difficulty it is to grip. Doing wrist curls (Flexion and extension) will not increase your grip strength effectively.

[LC21]

Originally Posted by vash13

^ that looks like a good idea. Fatter the handle you can achieve, the increase in difficulty it is to grip. Doing wrist curls (Flexion and extension) will not increase your grip strength effectively.

Then how do you increase it?
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[vash13]

You can start by just using towels and wrap them around free weights to do your bicep curl ups. Wrap a towel around the chin up bar and do chins ups that way. Your forearms will feel the burn and sore the next day.
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[aikenluu918]

anyone workout at the oval? any insight would be nice
as well, ive never really worked out before, what machines do you use and in what routine, reps, set? im looking to work on legs, arms and core some cardio wouldnt be bad as well =) thanksss

any one know if they check id when signing up for membership? me and my sister's bf is looking to sign up under the family discount but we dont live under the same roof... and the website says we have to have the same household address

[PK6o4*]

Here's just a sample routine:

Week 1:

Monday: Legs
Quads: Barbell Squats, Leg Press, Leg Extensions
Calves: Seated Calf Raises, Calf Raise on Leg Press, Dumbbell Calf Raise

Wednesday: Arms
Biceps: Barbell Curls, Preacher Curls, Incline Curls
Triceps: Dips, SkullCrushers, Close-Grip BenchPress

Friday: Legs
Quads: Barbell Squats, Leg Press, Leg Extensions
Calves: Seated Calf Raises, Calf Raise on Leg Press, Dumbbell Calf Raise

Week 2:

Monday: Arms
Biceps: Barbell Curls, Preacher Curls, Incline Curls
Triceps: Dips, SkullCrushers, Close-Grip BenchPress

Wednesday: Legs
Quads: Barbell Squats, Leg Press, Leg Extensions
Calves: Seated Calf Raises, Calf Raise on Leg Press, Dumbbell Calf Raise

Friday: Arms
Biceps: Barbell Curls, Preacher Curls, Incline Curls
Triceps: Dips, SkullCrushers, Close-Grip BenchPress

Repeat Week 1 & 2 For a month or so then switch up the exercises and rep ranges

10-15 reps for getting more toned, 5-8 reps for mass
3 sets of each exercise

[strykn]

^ hit legs 2 days in a week...? your routine is just arms and legs... wheres BACK & CHEST??????? ?!??!??!?? you NEED to deadlift man just follow a basic 5x5 that routine you posted up there is whack

[s3an]

^ where's chest and back?
Also, beginners would benefit more on a 3 day full body strength workout like Rippetoe.

[The_Situation]

For the past couple of months I've been doing only incline bench and flat. Now I just started
doing decline again and it's already a lot stronger than my incline.

[rJZx]

^decline is the best for chest development.... true story.

[aikenluu918]

Originally Posted by s3an

^ where's chest and back?
Also, beginners would benefit more on a 3 day full body strength workout like Rippetoe.

I looked into that and is this what you are talking about? i cant find a good routine on google http://www.builtfit.com/workouts/str...rting-strength