Damn, i only did 315 x 4 last time. The warm up probably drained me too much, couldnt get my 5th rep in.

hey do you guys do a protein shake before and after the gym?

Personally I go fasted, drink 30g whey right after, then wait 40-60 mins for a full meal

Depends on your goals

I usually take mine after, right when I get home with my meal

i do ~40g after only

I use to only take it post workout, but im starting lean gains and it says I should take it before as well.

some times after if i remember or after dinner
don't really care anymore

ha wow

had a good workout today...working on a new bench press form

was doing my push ups and reverse crush and after lying on the mat after my reverse crush i "crunched" to get back up and got a crazy ab cramp...had to drop right back down and message it out...happend again trying to get up

had to roll over and slowly get up and went home

Got up to 295x5 and then was getting all the symptoms of over training and took 3 days off. Doing deads again tommorrow.

I don't think I am going to get 315 soon as I have been cutting. Down 22 lbs since November (from 200 to 178). Focusing on high intensity work outs and endurance cardio (running).

I'm part of the lose strength in exchange for asthetics club :alone:

Haven't been to the gym since Thursday. Was in a bowling tournament all weekend in another city. Didn't get much sleep, ate fast food all weekend, and no gym. Tomorrow I'm going to fucking destroy my back. I'm thinking the 5 days off might actually be good for me. I haven't done that in months and months. This weekend will be more of the same too as I'm in another tournament in Vancouver this time....

Berz out.

Shout out to vince for making me look like shit everyday at the gym. thanks bro

Can you please explain why you go fasted, and eat your full meal a whole after after your workout?

For me, I stopped taking protein shakes and get enough of it through my diet.

--------------------------------

Update:
PR's this week
Squats 315*3 =[
DL 445*2
DB benchpress 100*12

6ft tall (OR 5 ft 11.5 inches [someone outed me on today])
9-11% BF
178lbs

anyone go to the fitness world on kingsway?

ya, what's the point of going fasted?

for the next two-three months ill probably only be able to hit the gym 2-3 times cause I gotta focus on school.
If I go to the playground near my school every other morning and do chins/pullups/dips/muscleups/leg raises and learn to do other calisthenic moves, will I lose a lot of mass?
but the times I do go to the gym Ill work on upper back, rear delts lower back and legs.

does that sound alright to you guys?

just do this:

i was plannin on trying to learn this kinda shit aha

aka mondays

loll wow

So I'm reading some of these posts, and a few of you have plateaued on DLs. I noticed that most (all?) of you guys do a lot of reps per set, and sometimes a lot of sets too. I used to subscribe to that mentality too, albeit, to a lesser extent. I think I remember reading that some of you guys do like almost a 5x5 for DLs, once or twice a week. DLs being tremendously traumatizing to the body, I stopped doing them more than once a week. In fact, I went from DLing once a week, 3x5 or 4x5, down to maybe DL'ing once every week or once every 2 weeks, with 1x5, 1x2, and finally 1x1.

So for me it would go:
-first set, warm up, five reps at 255 lbs
-second set, 1 set of 2 reps at 285 lbs
-final set, 1 rep 305 lbs; sometimes 1 more rep after resting a min or so.

DLs have always been a struggle for me. I've been doing it for probably 2 years and I've reworked my form over and over. At the beginning of this year, I probably maxed out at 285x2 tops on my absolute very best days. Having switched to less frequent DL, with fewer sets and fewer reps, I've pushed pass my plateau. I now subscribe to Christian Thibaudeau's perspective, explained in this video starting at 3:30 to the 5:40 mark.

Essentially, Thibaudeau says that there's really no point in cranking out 3, 4, 5, 6, 7, to failure etc reps per set for DL, because every rep after the first rep is not the same in form or execution as that very first rep. It makes sense to me because I believe I lagged behind so much in DLs in the past partly because I was wearing myself out during my way up towards my last, heaviest set. With a lower back like mine, made out of jello and toothpicks, it's more efficient and sensible to do lower the reps and sets. Also, on the heaviest set, that 1 rep I do I know with almost certainty that I'm executing it with precision. But I don't think this solely applies to people like me. I think some of you guys could benefit from it as well.
If you guys want to talk about training smart, if you know you can do 225x10 easily, 245x10 easily, and 255x10 easily for your first 3 of 1,000 sets, why not just cut it down? Instead of going 225x10, 245x10, 265x10, 285x5, etc then finally reaching your last and heaviest set. It doesn't take a genius to figure out that you have no problem with 225-285lbs...

Don't really like this location personally. Hard to breathe in the weight training room when it's packed.

who does that?

today i did

warmup

135 x 3
225 x 3
275 x 1

worksets

315 x 5
275 x 5
225 x 10

next dl day next week going for

warm up

135 x 5
225 x 3
275 x 1
315 x 1

1rm attempt

345 x 1

I think the kingsway FW is the worse. Cramp, stinky and shitty parking.