OFFICIAL WORKOUT/TRAINING THREAD v2.0

[strykn]

getting alotta pms just gonna post link here

http://hotfile.com/dl/114144925/3e07...lding.rar.html

[dachinesedude]

speaking of dips, where you guys buy your dip belts? i cant seem to find them locally, anywhere, i must be looking at the wrong places

[SkinnyPupp]

I am pretty sure I got mine at a place called Fitness Depot... It's a really big store with a lot of equipment, including good belts.

I got the one shown on the left in the 2nd column here: http://www.rawpowerfitnessgear.com/pdf/anklecuffs.pdf

[strykn]

hal0 how many protein shakes were u drinking when cutting and did u drink milk at all ? thansk

[Lolkai]

arnold's book is gold!
im not too into reading the part about posing and stuff though....

[LC21]

Fml, how to avoid shoulder injury? Been doing some rotator cuff exercises lately and a bunch of regular stretches but still feel a slight pain when i do shoulder press and sometimes db bench press.


Any of you guys doing the stronglift 5x5 program?

[BrRsn]

Originally Posted by LC21

Fml, how to avoid shoulder injury? Been doing some rotator cuff exercises lately and a bunch of regular stretches but still feel a slight pain when i do shoulder press and sometimes db bench press.

re-evaluate how you throw up your dumbbells. I used to get this and a friend of mine was nice enough to point out what I was doing wrong. Slide your butt forward and kick up the weight with help from your legs, then slide your butt back and workout.

Also space out your chest and shoulder workouts. Also nothing wrong in doing some light weights/5-10 min jog to get blood flowing before your workout.

Somebody also suggested I stop doing dumbbell flies (for chest) and that's made my shoulders less prone to injury also

EDIT: I say also a lot. Also.

[white_guilt]

Originally Posted by LC21

Fml, how to avoid shoulder injury? Been doing some rotator cuff exercises lately and a bunch of regular stretches but still feel a slight pain when i do shoulder press and sometimes db bench press.

While direct shoulder rehab work is beneficial , the best way to rehab a shoulder is to strengthen the stabilizer muscles around. I.e. the scapular muscles: the teres, rhomboids, posterior deltoids, lower traps,supraspinatus etc. This can be accomplished through face pulls, reverse pull ups, reverse pec flies, deadlifts, any sort of pulling motion for the lats and direct work for those stabilizers. Another GREAT one is the Turkish Get-up which essentially makes your shoulder joint bullet proof.

I'd like to add the exercises to be avoided if you have shoulder injuries: DEEP dips, deep flies, kip pull ups (i.e. Crossfit style), incline bench press to the chest, behind the neck press to the base of the neck, upright rows, behind the neck pulldowns to the base of the neck.

[Geoc]

Why are people at the gym act like douchebags and stare you down for no reason are average looking, while the big and serious body builders are very friendly and approachable?

[white_guilt]

Since someone graciously posted the Arnold Encylopedia of Bodybuilding, I'll pay it forward and post the 5-3-1 Manual AKA One of the best programs for intermediate lifters and athletes looking to add mass and strength. Intermediate as in those who have completed a Starting Strength cycle (see: Mark Rippetow). The book is no-nonsense and straight to the point written in Layman's term. The author is probably stronger than everyone on this board combined and his word should be treated as gospel. So check it out and see if you like it:

http://hotfile.com/dl/114168958/f4ec...anual.pdf.html

And don't say I didn't do you guys no favors.

[strykn]

Originally Posted by Geoc

Why are people at the gym act like douchebags and stare you down for no reason are average looking, while the big and serious body builders are very friendly and approachable?

because the iron has humbled us while the douchebags are there trying to look hard , i guess :P

[strykn]

Originally Posted by white_guilt

Since someone graciously posted the Arnold Encylopedia of Bodybuilding, I'll pay it forward and post the 5-3-1 Manual AKA One of the best programs for intermediate lifters and athletes looking to add mass and strength. Intermediate as in those who have completed a Starting Strength cycle (see: Mark Rippetow). The book is no-nonsense and straight to the point written in Layman's term. The author is probably stronger than everyone on this board combined and his word should be treated as gospel. So check it out and see if you like it:

http://hotfile.com/dl/114168958/f4ec...anual.pdf.html

And don't say I didn't do you guys no favors.

I've added a lot more raw power and raw mass doing a variant of 5-3-1, but I found doing higher intensity added more definition while the strength gains were there but not as exponential as 5-3-1 =P

[LC21]

Originally Posted by Geoc

Why are people at the gym act like douchebags and stare you down for no reason are average looking, while the big and serious body builders are very friendly and approachable?

I got that today, accidentally stole a guy's bench. He approached me with a mean tone and said " IM USING THIS BENCH" (pun intended). And throughout my whole workout, he kept starring at me.

Anyhow, thanks for the advice on how to avoid shoulder injury!

[white_guilt]

Originally Posted by strykn

I've added a lot more raw power and raw mass doing a variant of 5-3-1, but I found doing higher intensity added more definition while the strength gains were there but not as exponential as 5-3-1 =P

Well duh, your high intensity stuff made you burn calories, thus you got more defined.

[hal0g0dv2]

Originally Posted by strykn

hal0 how many protein shakes were u drinking when cutting and did u drink milk at all ? thansk

3 to 4 and no milk. I did not want to live off shakes still tried to eat food just hellza clean
Posted via RS Mobile

[distanc3]

Originally Posted by jimzilla

I use cocoa butter with aloe and vitamin E for my stretch marks, so far it is working.

and it smellssogood

where to buy and how much

[distanc3]

Originally Posted by dhillon09

Think I'm finally going to get a pair of straps. Today I realized just how bad a shitty grip can ruin your workout. Was doing back today, but I did a lot of narrow grip stuff mixed with widegrip for my lats/upper back and my forearms were just toast by the time I got to deadlifting. My grip failed, balanced got fucked and back got tweaked. Wasn't even lifting near my max for deadlift, ahhh. This kinda shit pisses me off ... and I swear when I fail I can feel all the negative energy from other people, don't get the same high I usually do.

Thankfully, after a long warm shower + heated seats for an hour I'm feeling a lot better. Never want to feel that kinda pain again.

I don't think I'll use the straps for anything other than my deadlift maxes/when my forearms are shot from the previous exercises so my forearms keep gaining strength.

is there anything to look for when buying straps and where did you buy yours? thanks

[hal0g0dv2]

Originally Posted by distanc3

is there anything to look for when buying straps and where did you buy yours? thanks

Straps are pretty basic.
Posted via RS Mobile

[ddr]

any comments on the following?
http://www.mensjournal.com/everythin...ness-is-a-lie/

i'm a noob so open to all sorts of comments.

[hal0g0dv2]

most of the new stuff to the workout world is a flop and the people behind it are fat and lazy.

[civicyvr]

Originally Posted by ddr

any comments on the following?
http://www.mensjournal.com/everythin...ness-is-a-lie/

i'm a noob so open to all sorts of comments.

Well, if you are a noob, then you can't go wrong following this from the article.

"One book in particular, Mark Rippetoe’s Starting Strength: Basic Barbell Training, inspired me to start with the very first of the Fundamental Four: strength. I liked the clarity of the word, and I liked the idea of keeping life simple, learning one aptitude at a time. Many pros will tell you that strength is the place to start, because once you’ve built pure strength, you’ll have no trouble adding power, size, and endurance. I decided to just follow Rippetoe’s bare-bones old-school program."

gl

[hal0g0dv2]

Originally Posted by civicyvr

Well, if you are a noob, then you can't go wrong following this from the article.

"One book in particular, Mark Rippetoe’s Starting Strength: Basic Barbell Training, inspired me to start with the very first of the Fundamental Four: strength. I liked the clarity of the word, and I liked the idea of keeping life simple, learning one aptitude at a time. Many pros will tell you that strength is the place to start, because once you’ve built pure strength, you’ll have no trouble adding power, size, and endurance. I decided to just follow Rippetoe’s bare-bones old-school program."

gl

yeah as skinny said that book is money, all the stuf in that book is basic stuff that will get you to the top in no time with some dedication and time in the gym, running on a olyptical cant even spell its so fucking stupid and doing circuit training will get you most likely nowhere

[strykn]

lean ground beef is amazzingggggggggggggggggg.... 100g = 21g protein /180 cal

[The_Situation]

keto sucks. fucking craving everything

[Hondaracer]

get passed the first week then its all good

i had a big steak dinner and then had some break on saturday morning and that was probably the most carbs i had in the last month and a half