The Official Gym & Fitness Thread

I'm in FL the weekend after next...summer came to fast I guess

 

Dinner...

 

Diet will clean that up but i find that at the end of my chest work out doing underhand chest flies on the cables hits it following by narrow hammer grip forward cable presses

 

This^...diet is the main factor. Good lower-pec stuff (for me) is the above-mentioned, as well as decline bench, chest dips, and decline flys. Also, focus on doing your lower chest stuff first. Most people do flat stuff first; switch that with lower pec stuff.

 

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These Exercises?

Underhand Chest Cable Flys



Narrow Hammer Grip Forward Cable Presses

 

Chest Dips



Decline Flys

 

Yep to all of those. Don't forget decline barbell and dumbbell bench press and decline dumbbell flys. Also, check out the svend press; it's a super-simple, super-overlooked chest exercise that works wonders

 

Svend Press

 

Sweet! Thanks guys

Now I just have to incorporate these new exercises into my workout routine...

 

Eric called me out on being a bro on FB the other day, so I decided to go full brodozer mode with my choice of gym shirts today...CANT BAN THESE GUNS!

 

That's it! Craig Capurso is a beast! He's actually the one I got the svend press from

Just remember, you can always do more than one lower-pec exercise in a workout. A lot of people do one upper, one middle, and one lower per workout, but if you're wanting a certain area to get exceptionally bigger, you gotta show it extra love!

 

Got it. Thanks again

 

Ok....So, I just got back from the gym.

I did:

Svend Press: 10lb Plates 3 sets, 12 Reps

Declined Flys: 20lb Dumbells 3 Sets, 12 Reps

Underhand Chest Cable Flys: 40lbs 3 Sets, 12 Reps

Chest Cable Flys: 40lbs 2 Sets, 12 reps

Leg Extensions: Set 1- 90lbs, 12 Reps/ Set 2 - 100lbs 12 Reps/ Set 3 - 110lbs 12 Reps

Chest Dips: my own body weight 3 Sets, 5 Reps

Now it's time to eat!

I really felt those Svend Presses...wow

 

http://www.foodbeast.com/news/this-genius-instagrammer-made-a-waffled-mac-cheese-burger/

Uhm....hello...

 

That looks so damn good...



But I do think that "dad bod" thing is so stupid...it's just an excuse for guys to be lazy and for girls to not feel bad about being fat because their boyfriend is too.

 

If I hear/read Dad-Bod one more time....

X2

 

It says dad bod in there? I just saw the Mac n cheese and the burger and thought it was amazing. Fuck that dad bod shit

 

Yep:

"Instagram Dad Bod specialist Tym Bussanich, creator of the Cheese-stuffed Tater Tot, has just thrown a bunch of Mac & Cheese into a waffle iron and subsequently turned it into a WAFFLED MAC & CHEESE BURGER!"

It would still be an epic cheat meal though.

Speaking of cheat meals, I've decided I'm going to hold off until my weight-loss stalls and just do a re-feed. I'm at 184.5 right now, so I'm still losing a steady 1 lb per week, but as I delve into sub-10% levels, I'm expecting the fat to start coming off slower; if that's the case (which I kinda hope it is), I'm gonna double my carb intake for 1 day a week. I can taste the pancakes, Fruit Loops, pasta, Coke, etc now!

I'm kind of worried that my carbs aren't low enough to do a refeed, though. I'm still eating around 275 g per day. Oh well, I might just do a bi-weekly just for my sanity's sake

 

Since I'm away from home most of the time I eat out during the week, I try to watch it a little, but with McD breakfast and Panda Express for lunch I'm at:
1410 cal, 65g protein, 64g fat, 130g net-carbs...it's not too bad for eating out every single meal even though I wished the carbs were lower

 

depending on your body comp and weight, that doesnt look bad, just need to increase that protein