The Official Gym & Fitness Thread

leg day

inverted squats
calf raise machine
light hammys
light lunges
learned how to do front squats


cramp every time I try to get up.

 

Switching to lighter higher volume one day then, lower reps and high weight three days later in the big three lifts.
As I come closer to the end of my biggest loser at my school. So far I've got a healthy three percent lead on my competition.

 

i see no back squat. leg day fail

























JK bro

 

Shoulder press- seated smith machine
Shoulder press - dumbell
Up right row
Farmers carry- 25 yrds x 8
Kettle bell swings
Kettle bell clean and press
Lunges
Flutter kicks
Swiss ball crunches
Cool down streach

 

Arm Day

Superset- Close grip bench/weighted chinups
Superset- Reverse bb curl/weighted dips
Superset- Incline db curl/incline skull crushers
Machine curl negatives

 

Sean - or anyone I suppose

My buddy I lift with at the gym feels like he isn't progressing like he wants too. He's kinda stubborn but he still wants to meet his goals.

He is about 5' 9", 152#. He lost about 25# while gaining strength in the last year. But now he reached a point where he can't gain strength, or cut fat.

He wants a 6 pack (don't we all) but he's around 15% BF. He started counting his calories about a month ago and changed his diet alot. He eats about 2300 cals, 150 gram protein and about 50g fats, not sure on the carbs honestly.

He is a strong kid but I have passed him in strength by alot. He really isn't advancing in strength anywhere and thinks he isn't eating enough. What do you guys think? He still lifts heavy like myself, and does cardio every now and again, but I think he needs to just do more cardio, but he is afraid he is going to lose strength.

 

Two things he can do, in my mind, and if I was a trainer, I'd bump up his fat intake and put him on a strength program or a mass building program.

First off, you have to eat fat to lose fat. Don't take this all crazy because it's true, do your research.

Second, muscle burns fat, so he needs to build muscle.

 

He follows my mass building program (Lifts). I am now just getting him to do squats/deads.. It's been a long road but hopefully he will continue.

He eats healthy. Chicken salads, eggs, bagels, protein bars, fresh fruit smoothie protein shakes, fruits and lots of fresh vegies. He's probably only been on those macros for about 2 months, but he use to eat alot more food usually 1k more cals, but they were unhealthy foods, but mostly the same macros but alot more fats/cals. He is pretty consistent. I believe he stores his fat in his stomach, he's pretty ripped otherwise. He followed 6 week abs by Jillian michaels for about 3 months and does p90x ab ripper sessions now twice a week for about 4 months.

He is a weird shaped person, he has huge arms and legs (no homo) but his midsection is smallish.. If that makes any sense. He doesn't look near the weight he is, maybe he has really small bones?

 

He needs to up the fat intake...IMHO

 

No homo but post a picture of him. That"ll help us help him.

 

Man he has no good recent photos. But he still looks about the same. Sorry there really is no other photo's of him. But he is a bit leaner now.

 

I posted the photo above, not sure if it showed up?

He doesn't use dressing very often, and when he does it's only Italian fat free. Builder protein bars by CLiff. He does the protein shake after WO, and on weekends he does the smoothie protein, fresh strawberries and bananas, granola and greek yogurt with his whey protein.

 

Sounds like the dude doesn't do much squats, The single more effective whole body mass builder. Have him squat a lot more, heavy as fuck too. if i had to choose one excersice to do for life it'd be squats. speaking of which legs day today, had to wait till now to go to the gym, it was hot as hell here today in northern Cali.

 

Arnold did nothing but squat and drink beer in the woods every day for a year and thus set a new standard for legs in body building.

 

You ain't sorry...and where's my muscle fertilizer?

 

No, he has an extremely bad back for some reason at age only 27... He has thrown it out 4 times now. I am Just now getting him to finally do squats, he just started last week.