i shoot hoops for 15 mins as my cardio warmup. and then on rest days/weekends i play actual pickup games with friends.
its a great environment to play in. i'm just an average player, but everyone is friendly and cool about it. As long as you keep good sportsmanship, it's all good.

did you guys cut out whole wheat foods also?

Heres what I changed up:

traded PB+J on multigrain sammich at 9am snack for a protein shake and fruit
traded 3 multigrain wraps at lunch for salads with way more chicken and veggies
traded large plate of multigrain pasta (as a side) at dinner for smaller portion of wild rice (as a side)
cut out after gym meal bagel

Not counting fruits and veggies, I only have real 2 carb intakes a day. Breakfast. and the rice at dinner.

it really wasnt that much of a change. but seems to be very effective! i could quite easily drop another 100g of carbs a day if I really wanted to.

simply not eating any junk (didnt really before) or fast food (once a week before) made a HUGE difference too. not in just fat storage, but honestly, i think fast food causes depression.

ever notice when you eat fast food, you want to eat fast food? but when you dont eat fast food for a few weeks, it doesnt even cross your mind? shits mindfuck son.

Yeye PR on DL today. Happy happy.
Posted via RS Mobile

people with mailboxes in the states

check out http://www.anabolicinnovations.com/

use the code XMAS50

gonna start working out only 3x/week i used to do 5 but i think i overtrained because in 9 consistent months my chest and back got amazing results but arms barely grew, gonna do monday chest n bis, weds back n tris, fri shoulders n legs
Posted via RS Mobile

5 days overtraining?

went back to the gym yesterday after a 1.5 month break.. and boy is it good to be back!

feels good man

How's the soreness ;)
Posted via RS Mobile

Deloaded on chest for about 2 weeks about a month ago when I felt like I was overtraining.
My lifts dropped, and I basically had no motivation to hit the gym.
Started lifting heavy after the deloading phase, and chest feels stronger than ever.
Currently following Smolov Jr's Bench Press routine.

Hit a personal record of 255lb 1RM today at 150lb. :fuckyea:

Hey guys,

I have a question.

When i bring down the bar; near my shins after doing a dead lift, i tend to let it hit the ground (i don't let go of the bar or anything, but i am just saving some energy to reset to do another lift), it makes a noise and the manager asked me to let the weight "roll" because he says i am dropping it. Am i out of line for doing this? I can gently put it down, but i have to bring it down really really slowly. Thanks for any tips and opinions.

BTW, the deads were 335lbs.

Which gym? If the managers gonna be a dick just take two of the cushioned stretching mats and lay them under the bar when you're lifting. I go to a pretty faggy gym and have never been told I'm being "too loud" with the weights. Weird!

yeah i drop below shins
but i do not bounce it to lift it again, that will fuck u up

meh I don't believe in the concept of "overtraining" thats juts me :P

rubber plates and padded platforms, oval ftw

:werd:
Posted via RS Mobile

i wish i could join oval! seems like a great place to workout

Thanx for the advice. I think I'll use the mat method. I go to the gym at my school.
Posted via RS Mobile

Depends on how high you're dropping from. Or if the floors are hardwood :troll:
Posted via RS Mobile

i put yoga mats under each side and controlled drop the weight from about knee height. imo, gently putting the weight down on heavy dead lifts will fuck your back up

yeah. dropping the weight is a big no no with deads. you can mess up your back pretty badly. but regardless of what your weight your doing, theres always going to bit a little bit noise. lol

have you ever tried out ai sport maniac? for $22, i'm really tempted to haha

The floor is padded, and the 45lbs are coated.

When the bar gets right below my knees ( MID-shin level), i relax a bit; Reset, and do another lift. My lifts are not the heaviest but when it comes down, it does make a thud noise. hahahha. But i will take everyone's advice and use mats next time.