The Official Gym & Fitness Thread

The trainers at my gym were doing it for me with calipers. I would have 3 different people do it and they would all come up with different numbers so I was just averaging their results together. I think it depends on how hard they pull the skin at each pinch. They haven't done it since last fall so I am just guessing now. I may very well be back in the low double digits.

I like the BMOC so far. I have changed it up a bit, for instance where he does pull-ups I swapped out for muscle-ups and I rotate between dumbbells and barbells for some other stuff he has.

Maybe if I was that shade of orange, my definition would come out more. I've still got my winter pale color. The pool opened yesterday and my beach season begins Friday. I've always believed the darker the skin, the more defined it looks, not to say hard work doesn't help too.

 

Hey guys, I'm new to the forum as well. I used to be pretty passionate about lifting weights. Have a pretty basic weight room in my basement - nice power rack, expensive bench, deadlift bar, oly bar, 700-800lbs in plates, etc. Started training to compete in a powerlifting meet, but never actually was able to compete. Had a 405 bench, 500 squat & 515 deadlift. Last summer I had a physical and found out that I had low platelets. 3 months and lots of blood draws later, I was diagnosed with ITP (Idiopathic thrombocytopenic purpura). Its an autoimmune disorder that causes the body to destroy platelets. I'm always running low and bleed easily. Bloody noses are the norm for me. My hematologist said no more powerlifting. He did say that I can lift lighter weight with higher reps.

I haven't touched a weight in about a year. Lifting low weight and high reps is boring. I want to powerlift again, but run the risk of brain bleeding if I do. Anyone got any suggestions for weightlifting (moderate) workouts that aren't boring?

 

I did a workout for a while of high reps, low weight. My buddy, who was a personal trainer) designed it. I think he called it 'Rep, Rage, Repeat' or something like that. It was like cardio weight lifting. No rest at all until you were done. I didn't hate it, and it was not boring. A lot of drop sets and sets to failure or supersets with a treadmill (you would basically leave a treadmill running on like level 12 and jump on for 45-60 seconds then jump off and go do a set of 20 curls then jump back on for 45-60 seconds). Spent a lot of days being sore, but never saw any muscle gains. Another example would be using a jump rope superset. Something like, 45-60 seconds of jump rope then 20 jump squats with just the bar then back to jump rope. A couple sets of either of those examples and I was dogging it. I think high rep workouts help 'cut' but not 'bulk' if that makes sense. I already have a small build as it is, so I don't want to cut anything else off, I'm trying to pile on anything I can. In your case, it might just be something less boring and fun that gets you back in the weight room.

On a side note, if you access to a sledge hammer and a tractor tire - that is a great workout and nothing 'heavy' about it. You can just beat on the tire all day long. I roll mine out of the garage and go to town on it. It is really good when the sun is out and I can really get a sweat going. Another good one is a punching bag. No weight, just you, your anger, and a bag. I have one with a sand base that I pull out into the driveway and work on - again really good when the sun is beating down to work up the sweat.

 

That probably wouldn't hurt me as I could stand to lose a few pounds. I've lost about 20 pounds since I quit lifting & changed my diet accordingly, but I've stalled on the weight loss. I'm sitting at 273 right now and would like to get down to 240ish. I was at 295 (which makes my lifts look pathetic - I'm blaming it soft tissue injuries).

You wouldn't happen to have that in written form, would you?

Also, I can agree on the sledge hammer. I bought a 12 pound sledge to bust up my front steps a couple of years ago. Damn was that a good workout.

 

Any one tried white flood? Just ordered it since it was byogo50%. I've heard good things about it. Also ordered Evlution Nutrition Cre+ which is primarily monohydrate with some other forms of creatine in it.

 

I actually just found what I thought I was talking about. He put them in word documents. I mixed 2 together. One is called SRB (Summer Ready Body). - you are dealing with a meathead here obv - This one had more of the mixture with cardio and sets of 12-15 reps intermixed. A lot of circuits. The other is R2T (Rep Rage Training) but this was more of a pyramid workout. Do 10 sets on an exercise starting at 50 reps and work down to 10 reps then go back up to 50 reps (50,40,30,20,10,10,20,30,40,50). Then he just has a couple cardio days mixed in. Leg day from that one still gives me nightmares...

I don't know how to insert word documents into this aside from copy/pasting the whole thing. He designed them to be 4+ weeks long so they are a few pages each. Probably not the best format to paste in here.

 

Oh shit I forgot about dat dere ankle... It's ok, I can only bench 250 still

 

Oh yeah, being dark definitely makes the muscles pop. I'm with you on the weekend beers too

Yeah, I was finally able to squat today…light weight, but better than nothing. My squat stamina has definitely gone down

Lower-A this afternoon:

squats: 135x10, 225x10, 185x10, 135x10
stiff-legged deadlifts: 135x15, 225x10, 185x10, 135x10
leg extensions: 2 sets of 12, 10 @ 45, 35 lbs per leg
leg curls: 2 sets of 10, 12 @ 45, 35 lbs per leg
calves
abs

Felt weak today…I think cutting is getting to my head. I'm already mentally in bulking mode, but I'm forcing myself to cut until July

 

Didn't get walked in on this time haha

 

After you fish all day and then go in to do legs...put the bar on your back and realize you're sunburnt and it hurts too bad to have weight on your shoulders.



So I did deadlifts and leg press and lunges instead.

 

He could easily be 7-9% everyone carries it diffrent. Hydration and diet play a huge role in manipulating how ur body fat looks same with bloating and swelling from training, water retention etc. gota remember that the only thing that counts toward bf % if actual body fat so water weight and all that falls under lean mass. Calipers if done right can generaly be about 3% in either direction off. Everytime i get tested im about 5.5% regardless of who does the test. But since its done with calipers i put myself more toward 7% i can see viens in my abs, quads and pecs 24/7 but im also verry "bloaty" because of my diet and food alergies and drinking 2 galons of h20 a day. If i show prepped like a competitor by manipulating my diet for 2-3 weeks and tanned more id look disgustingly lean.

 

Vury true

 

Gonna try this Friday...

My usual ab routine is each day after legs (twice a week), I do 4 different exercises, 25 reps each...this shit right here should definitely kick my ass:

 

I never do abs

 

I used to not, but I do now. Tryna get them to pop through my fat haha

 

For the first time in forever, I just drank a Mtn. Dew...had to delete a bagel w/ jelly and banana to drink it...God bless IIFYM

 

I drink sodas but all sugar free...not any healthier I guess but o well

 

I used to drink a Coke everyday at lunch, but I've since replaced it with V8 because I had 0 vegetables in my diet (I hate them) and my caffeine tolerance was through the roof. I like to splurge every now and then when I'm feeling tired. I do, however, wear the hell out of some Coke/Sprite Zero with my whiskey on the weekends