The Official Gym & Fitness Thread

I like Jym stuff, but it's so expensive. I'm an Optimum Nutrition man

 

Yeah, its imo one of the best formulas

But thats why i buy only raw ingredients now and "mix" my own!

ANyhow, today i decided that screw wraps. I havent deadlifted my 90% + max without them wraps and can say today there was no difference between them ... you have no idea how excited i was to have my grip back

 

to get all the ingredients you optimally want/need you would end up spending alot more buying individual products. Or buy Jym

 

ON whey has been....well, optimal for the past 5 yrs. if it ain't broke, don't fix it. I read 3rd party tests (I posted them in this thread a few months ago) and ON was in the top 5 for protein content. One of the worst was MusclePharm, hence their big spiking scandal.

 

What's optimal is having a blond of whey, casein, egg, milk protein,
OR buy individual tubs... Keep reading updated science

 

I get my casien from milk, I eat eggs every morning, and I only use whey to keep from having to eat 10 more oz of chicken per day. I don't rely that heavily on protein powder; it's just there to fill the gaps, not be a be-all end-all to my protein needs.

 

As such it is a supplement not meal replacement

 

Yes yes it is...

 

so stupid.
I have a friend that has a pass to PF, and she said they didnt have any of that crap. no alarm, weights that go over 65...

 

Hit a 320 single at the end of my bench routine this morning! Pretty easy...tried for 2 but couldn't quite lock out the 2nd. Sort of a spur of the moment decision to try it but I'm glad I did. I hit 335 back around 2007-2008 so I'm happy to be back close to that range.

My heavy squats didn't go so well....a group of guys I've never seen came in, took all the weight belts (I really need to get my own) to clean no more than 115, and reeked of cologne while working out right next to me. Every breath I took about made me gag. I made the best of it just didn't push the weight too high.

 

http://www.bodybuilding.com/fun/350-pounds-and-counting-jesse-shands-incredible-journey.html

This is a great story! Cool that the community got behind this guy and, as he says, "saved his life."

 

Nothing makes me more furious in the gym than when knuckleheads come in and take the equipment I need right before I get to it and use it for substandard lifting. Get you a belt of Amazon. I bought a leather "Valeo" one for $11.

 

http://www.syracuse.com/kirst/index.ssf/2015/05/ronnie_brower_weight_loss_syracuse.html

This guy works out at the gym I go to. He lost over 425lbs in 2 years. His story has made national news. I saw him when he started and everyday since then. His transformation is incredible. He has inspired others in the same position he was in. Another guy that has been working out with him has lost 250lbs. They do the keto diet and 3 hours of cardio 6 days a week.

 

That's absolutely nuts, kudos to those guys for busting their asses. I couldn't imagine getting to 700lbs or what that would even feel like

 

It is crazy to think about. I'm about 185. I would have to load up an an Olympic barbell with (5) plates on each end and carry that around. Then imagine LOSING that much weight.

 

Meant to post this yesterday but my post-gym day got a bit out of whack. The good news is I got to finally watch American Sniper and it was awesome...

Ok - day 4 of 'Body Beast'. I also combined Day 5 because I am currently back at the beach and yesterday was my last day with gym access until Monday. This was a terrible idea as both of these workouts took about 45min each and are 'tempo' based and almost killed me...Proceed at your own risk...

Day 4 would've just been Chest/Tri 'Tempo'

DB Chest Press 15 reps (Tempo - 6 seconds down, 6 seconds back up)
60 seconds rest
DB Chest Press 12 reps (Tempo - 3 seconds down, 6 seconds back up)
60 seconds rest
DB Chest Press 8 reps (Tempo - 3 seconds down, 3 seconds back up)
60 seconds rest
Figure 4 crunch 2 sets of 10 (1 set per leg)
90 second rest

DB Incline Press 15 reps (Tempo - 6 seconds down, 8 seconds up)
60 seconds rest
DB Incline Press 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
DB Incline Press 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Cricket Crunch 2 sets of 10 (1 set per leg)
90 seconds rest

Incline DB Fly 15 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Incline DB Fly 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
Incline DB Fly 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
High Plank to Low Plank 10 reps (hold 6 seconds in each position)
90 seconds rest

DB Skull Crushers 15 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
DB Skull Crushers 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
DB Skull Crushers 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
EZ Bar Crunch 10 reps (hold 3 seconds in each position)
90 seconds rest

DB Kickbacks (each arm) superset with bench dips 15 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
DB Kickbacks (each arm) superset with bench dips 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
DB Kickbacks (each arm) superset with bench dips 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Plank Twist 10 reps each side (hold 6 seconds per side)

44:33 total. I should've quit here. You can go back and do the math and count how long each exercise should've took per tempo speed. I was not holding nearly as long as suggested. I would hold until my form dropped and then continue the movement, but it was an improvement to my normal form/movements and kept me from doing quick jerky motions...

Against my better judgement, I continued after a 3 minute rest to Back/Bi workout. I strongly encourage you to do this on a separate day...

Back/Bi 'Tempo'

DB Pullover 15 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
DB Pullover 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
DB Pullover 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Wide Plank In&Out 10 reps
90 seconds rest

Pull Ups 10 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Pull Ups 10 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
Pull Ups 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Hanging Circles 10 reps
90 seconds rest

(side note - I did lat pull down in place of pull ups. I felt pretty confident I wouldn't get any of those reps if I had to hang for 12 seconds per rep. I thought repping through lat pull downs would be better than just dead man hanging for 2 minutes. Next week I'll have my pull up bands(I bought them to learn how to do muscle ups - which I can now easily do without them - with me and use those)

Reverse Bent over BB Row 15 reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Reverse Bent over BB Row 12 reps (Tempo - 6 seconds down, 3 seconds up)
60 seconds rest
Reverse Bent over BB Row 8 reps (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Lat Oblique Twist 10 reps per side
90 seconds rest

Single Arm Preacher Curls 15 reps (per arm) (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Single Arm Preacher Curls 12 reps (per arm) (Tempo - 3 seconds down, 6 seconds up)
60 seconds rest
Single Arm Preacher Curls 8 reps (per arm) (Tempo - 3 seconds down, 3 seconds up)
60 seconds rest
Hanging Crunch 10 reps

Standing BB Curl 15 wide grip reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Standing BB Curl 12 close grip reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Standing BB Curl 8 overhand grip reps (Tempo - 6 seconds down, 6 seconds up)
60 seconds rest
Mountain Climbers 30 seconds max reps

That's it. Done. I'm tired just reading over it again. 43:28 for that portion. A total of 1:31:01 including my 3 minute rest between. Next week I am doing those on separate days.

Luckily the only remaining workout for this week are a cardio circuit and an ab circuit so I am going to do those out in the driveway later today. Then I'm going to max out my 12 oz curls

 

Dude...all I have to say is fuck that lol. You should stop for the day...I didn't get my normal post-workout mile in today. I'm sitting at work going back and forth on whether I should do it when I get home or just open the scotch. Currently, scotch is winning.

 

I vote for scotch...