The Official Gym & Fitness Thread

I've had good success doing 5x5 for my main lifts as well to build strength. Bench/Dead/Squat and then all other lifts are 8-12 range for size

Going in tonight and moving up 5lbs from 295 last week to 300 5x5 bench so well see how it goes.

 

Man, tendons are a PITA to heal once strained. They take forever to strengthen and can take longer to heal if you're not careful. Rest them when you can, ice them often, and take some ibuprofen. I've been fighting through my extensor and flexor tendons for a while now but I feel like they're finally starting to get stronger.

 

Here's a fun little video of me doing a V4 (boulder problem) on the high angled invert wall. I've completed this problem before but it was the end of my session so I was tired and losing form lol

 

^^^this

 

Very cool. I thought you were a lot higher off the ground lol. When you let go at the end, I was like, "what the fuuuuu...oh" haha

 

Overuse also. I would feel a pain in the area during some bi/tri workouts, especially during hammer curls. Last Sunday, I did a heavy arm workout and afterwards, I tensed my arm funny while moving my bike and it instantly killed. Could barely turn my wrist without my elbow killing

 

Mine just started being sensitive within the last year but never like this. Before that, I never had a problem

 

Honestly, rest, ice, and maybe an NSAID. I've had my elbow flare up and when I was training for marathons/ultras, I had all kinds of tendon issues (go figure lol). That's the best advice I can give...wish you well.

 

Just smashed the Body Beast leg and shoulder day. Each part took about 28 minutes (actually they both took exactly 27:59. Weird...) and I rested for 2 minutes before going from legs to shoulders. I haven't sweat like that in a while. Felt really good. If anyone wants to try it or split it up and do it here it is...

Legs
Sumo Squat 15 reps (hold a DB with both hands up near your chin)
60 second rest
Sumo Squat 12 reps
60 second rest
Sumo Squat 8 reps - drop set, drop weight and do 8 more reps
90 second rest

Alternating lunge (hold DBs at side) superset with stepups into reverse lunge (hold DBs at side, which ever foot you step down with you lunge back and down with the other) 15 reps (each leg -30 total reps for (60 both parts)
60 second rest
Alternating lunge superset with stepups into reverse lunge 12 reps (each leg -24 total reps for (48 both parts)
60 second rest
Alternating lunge superset with stepups into reverse lunge 8 reps (each leg -16 total reps for (32 both parts)
90 second rest

Parallel squats (hold DBs at side) triple set with Bulgarian squat (1 leg on bench behind you, DBs at side) and Straight leg deadlifts 15 reps
60 second rest
Parallel squats triple set with Bulgarian squat and Straight leg deadlifts 12 reps
60 second rest
Parallel squats triple set with Bulgarian squat and Straight leg deadlifts 8 reps
90 second rest

Standing single leg calf raise 30 seconds max reps
60 seconds rest

Sitting calf raise 30 seconds max reps
60 seconds rest

In & Outs 30 seconds max reps

2min rest
(this is where you could stop if you were just doing legs)

Shoulders

Seated Shoulder Press 15 reps
60 second rest
Seated Shoulder Press 12 reps
60 second rest
Seated Shoulder Press 8 reps -drop set, drop weight and do 8 more reps
90 second rest

Side lat raise superset upright row 15 reps
60 second rest
Side lat raise superset upright row 12 reps
60 second rest
Side lat raise superset upright row 18 reps -drop set, drop weight and do 8 more reps
90 second rest

DB underhand shoulder press (palms facing you) triple set with DB front raise (left arm, then right arm, then both arms = 1 rep) and rear delt raise 15 reps
60 second rest
DB underhand shoulder press triple set with DB front raise and rear delt raise 12 reps
60 second rest
DB underhand shoulder press triple set with DB front raise and rear delt raise 8 reps
90 second rest

DB Shrug superset with Scap Trap (weird exercise - lay on the bench like you were doing rear delt fly and shrug your delts back while holding DB near floor) 15reps
60 second rest
DB Shrug superset with Scap Trap 12reps
60 second rest
DB Shrug superset with Scap Trap 8reps

Sagi Six Way (sit in a chair and hold DBs at sides. Arms up like you are making a T, then bring them together in front of you (arms still straight out) then raise them up, then back down in front of you, then back to the sides, then down where you started = 1 rep...I used 12s) superset with Tuck and Roll (lay on back with your legs straight out and bring your knees up to your forehead then back out) 12 reps (15 tuck and rolls)
60 second rest
Sagi Six Way superset with Tuck and Roll 8 reps (15 Tuck and Rolls)

Ya done son!

 

Leg day today. I took my pre workout at 5:00 and was lifting by 5:15. A guy was driving like 60 miles to buy my Trail Gear bumper, so I knew I had time to smash legs before he get here. Apparently, he's part of the Earnhardt family because he texted me at like 5:40 saying he was 10 mins out...I had to drive to meet him right when my damn pre workout peaked! Fortunately, I dried my tears with cash money and got back to the gym at 6 to finish

front squats: 135x15, 185x10, 135x15 (my front squats suck )
leg extensions: 3 sets of 20, 15, 12 @ 45 lbs per leg
Romanian deadlifts: 135x20, 225x15, 225x10
lying leg curls: 2 sets of 12, 10 @ 45 lbs per leg
calve circuit
ab circuit

 

Imma get my this gon be good!

 

How's that shakeology?

 

I'm currently in week 4 of 5-3-2 strength program. Seeing some good gains.
Don't expect to see your best gains without improving form and strength on your deadlifts!
Just got out of the gym just now from doing legs... The only time I ever regret the 6spd manual Tacoma is after leg day in the gym.

 

I imagine that interaction went like

*tires screech
*zach comes running out of his truck, carrying the bumper

"HEYHEYHEYHEY THERE, THANKS FOR BUYING THIS.
K
BYE
BYE
BYE
LATER"

*Zach grabs money, runs to truck
drives off into the sunset

 

So without really being told..I just kind of read stuff here and there and pick stuff up...I seem to be doing most of my work out routines "right" for what my goals are. And I say that because when you guys are listing off the best lifts for muscle groups, those are the workouts I've already been doing. And those set numbers are the amounts im doin

My question is, what's your guys's opinion on too much? I'm a very active 22 year old, I do a ton of outdoor/extreme sports, and I seem to just have a crazy amount of upper body endurance and a fast recovery. So for instance...if I picked an average day, let's say Im doing shoulders/back/abs, or chest/bis/tris, because i can. I will pick 3 workouts for each group (I probably have 5 or so for each muscle group to cycle through) and do one of each muscle group in a cycle then repeat (so a shoulder back and ab workout, then next cycle do 3 different work outs) for each workout ill do between 8 and 10 reps, and usually 4 sets, maybe going up and down in weight or just up...I like to change it.

So what usually happens is I can't lift any heavier weight or form goes to shit and its not sustainable, but with usable weight basicially all of my upper body takes a loooong while to get tired. So I say fuck it and just keep lifting. So I'm doing 12 workouts by 10 to 8 reps each and 4 sets each workout. And I'll hit the gym 4 to 5 times a week. And I am fully aware my workouts could go faster. That of course could contribute to more success. Is that too much? And then depending on what muscle groups im combining im basicially fully recovered the next day. I'm just hardly ever sore or that tired (which I know is not a measurement of workout success) Legs are differnt, 45 to an hour of lifting leg exercises and I walk like I'm drunk, but my cardio and leg workouts usualy come from mountain biking. This is also a super rough guess, and varies by workout but I seem to by upping most exercises by like 5 pounds (dumbbell for instance) every couple of weeks or so.


Sorry for the long post

 

I'd say move to the compound movements rather than targeting isolated muscle groups

are you shooting for strength or to be a hunky ginger?

 

I get to the same point when I'm prepping for show. The way I've really changed it up is by doing the strength program I'm on now. (5-3-2) with 2-5 min breaks between each set. But lifting heavy.
PM me for more specifics and or things to try to change your routine.

 

My cousin just got the body beast DVD's a few weeks ago, she really likes them so far.

Funny you mention the shakeology, I just had the chocolate protein shake from them today, it was pretty good.

 

Best protein out there... Best blend and Not spiked! (most beneficial)

 

Well a lot of the upper most muscles around the back and shoulders and arms are great to work for kayaking/rafting...

But let's be real here. Size is pretty cool too lol.

And got any examples for those compound movements?