The Official Gym & Fitness Thread

Holy shit dude. I would've died

 

Stacey said I look like I had when I finally rolled across the finish line. But at least I wasn't last. There were 10 riders behind me. And dehydrated as fawk but they had food and stuff waiting on us. They only had a rest stop in two areas of the 50 mi ride I was not happy.

 

Pretty sweet looking gym. Is that just a local place or a chain?

 

Local! One man started it in the mid-sixties. He's 82 years old, still lifts daily, and vacuums every night!

 

Gym to myself today too. Unfortunately, I was wanting a spot for bench today and didn't have it. Still worked up to 285, but was wanting to go heavier. Oh well

 

What a weekend. Too much eating and drinking to even complain about. I lifted Friday at he beach but that was it until today. Got home around 12 and didn't have anything to do so I made myself come to the gym. Thought about starting @manethon 's workout but I found what was posted a few weeks ago and it was so confusing. I decided just to find my 7RM for squat and bench. I figured I would do 7 sets of 7 on each and would top out at my 7RM eventually. I did 4 sets on squats and went for 275 and got it, not easily, but got it. Decided to keep going just to get 7 sets and ended up getting 290 x7. Even though I thought I had racked 300, I still felt good once I realized it was only 290 (my 1RM was 350 back in Dec.). For bench I figured 225 was going to be 7RM (my 1RM was 290 back in Dec.) but I pushed it up with enough confidence to keep going. Did 235 and that 7th rep was the hardest rep of my life but I got it . I'll probably do deads and maybe clean/press tomorrow...

 

Chest tri's and abs today, then 35 min run for my 3.25 miles. and then came home did some tire flips, and some hammer slams, tricep dips off the tire and close grip push ups in between two sets before i finally said screw it, called set and done.

 

Its not really confusing: just packed with info :
The theory is to do a test for your 7rm
then you do 60-70% of that 7rm 10 x 10 for chest, back, legs 3 x in 8 days
so for example:


My 7rm is say 315 for incline flat bench, 315 for back squat and 315 for DL
That means:
220 pound for 10 reps
220 10 squat
220 10 10 DL
1 min rest for first 5 sets then

220 pound for 10 reps
220 10 squat
220 10 10 DL
2min rest for last 5.

Workout done. Some people say its hard to get 3 bars so sub to dumbbells for chest or deadlifts.

The next work out will be the same but instead of flat bench you do flat bench, front squats and pull ups/ bent over rows. I find that doing front squats on Incline days can suck so i switch mine around w the first day.

 

Tri super sets with 1min between each exercise or 1min between each tri set?

 

1 min rest after the tri super set

 

Correct me if I'm wrong but there is no rest between sets on a super set. Its straight into the next set right?

 

That's how I understood it. Only rest is you getting from one station to the next















I move slow

 

Lmao. I've been doing cardio acceleration between each set today's was running in place Set for 6-8 reps then run 6-8 more then run rinse and repeat 4x move to the next.

 

No, there is ZERO rest between stations, 3 stations back to back, rest 3 stations back to back rest

 

10 rep bench,
10 rep deadlift
10 rep front squat
1 Min rest.
Repeat for 9 more sets

Btw if you puke before 5 sets go home and never do it again
If you puke between 6-10, keep finishing strong.
The 10/10 cycle i puke almost every work out for the first week but i push it to the max

 

Incline barbell bench...

Touch the chest or no?

 

Yes

 

Might try this soon, it looks like hell but sounds like a fun challenge

 

What's this week featured muscle?

 

Pec? I was going to post a teaser after I finished incline bench today but couldn't get a good one with the poor gym lighting..

it wouldn't matter. You will win this muscle group