The Official Gym & Fitness Thread

Back day finished, i feel like im getting use to my workouts, and yet i can't think of a new routine. is there a different way to lift? i usually explode in the begining then slow down in the negitive, any bros here knows a different way?

 

I sometimes go for 4-5 sets of 20 reps, BUT the first 5 reps I use a weight that I can only do 5 times, then drop 10 lbs. and do another 5-6 reps, then drop another 20 lbs and go for the last 10 reps or until burn out. It gives you an awesome pump. But all controlled, no uber fast negatives. If I can't control the negative I consider it burn out.

 

had to experience a guy doing curls in one of the two squat racks at my gym yesterday. i just don't get it. do these people not realize how intrusive they are being?

also, i just got the apps Fitocracy and JEFIT. both are great. JEFIT has a list and GIF of just about every workout ever organized by body part worked. if you are looking for some new lifts to add to your rotation, check it out

 

leg day today, didn't feel like running laps in the gym so i just did 4 excersize, first did front squats, did some parymid sets and some drop sets. went up to 225lbs, then went right to back squats same routine went up to 405lbs, then finished it off with some hip abdoctors. did about total of 26 sets of squats. feeling good.

Side note, for my endomorph people, it seems like no big deal to eat that cheese burger and fried once a while, but couple years of doing that man i didn't realize how fat i was till i started cutting. been 4 month now, i finally saw my rib cage again, my belly finally hangs above my hip line, the spare 35 mud tire on my wasit is slowly turning into low profile road tires, power to weight ratio is through the roof. 2014 is gonna be a good year.

 

good job man! I wish I was seeing fat loss. Im 'bulking' but i know that im not eating enough to bulk efficiently. I think I'll just add cardio to my workouts

 

well since you are eating caloric surplus, unless you have a freak motabolism you are not gonna see much fat loss. if you wanna bulk and be lean, just kick up the macros and add cardio.
this might help
http://www.youtube.com/watch?v=YtYN0y56Vps

 

Crossfit...

 

Yeah, lazy fuckers. They don't realize that bending down to pick up a bar for curls engages more muscles.

 

I'd snap my shit up all over the place.

 

I fucking love skinny cows! sometimes in the middle of eating it i ask myself "is this real life?"

 

The thing is though is that I'm not eating enough to bulk. So I'm basically not bulking.

EDIT: Alright so that video made a lot of sense. I was more just thinking really broad:
More calories (over maintenance)=more mass
Less calories=Lose weight

But it makes sense to keep the calories high to get the macros and then do enough cardio to knock out some more calories.

 

On fitocracy there is an exercise called curls in the squat racks.

You get negative points. its awesome.

 

Bahahahaha thats awesome!

 

hahah amazing. what's your fitocracy screen name? i'm nadreamteam if you wanna follow

 

No,
more calories and proper macro + lifting till your muscles fucking rip = more mass.
more calories + lifting like a sissy= getting fat lol

Less calories and proper macros + lifting till your muscles rip = lose fat
less calories + lift like a bitch = lose fat, muscle, stregth

But yeah the last idea is right, but i hate cardio, if i liked cardio i'd be eating 4000 calories a day cutting and 6000 a day bulking but i don't.

 

...I not saying the above without working out, I was implying that haha. I hate it as well, am a terrible runner but no pain no gain. Sometimes im going for like 5 minutes and than Im like yeah phuck this.

 

maybe try breaking up runs into shorter distances in between sets of your workout. i do about a half mile at a fast pace in the middle of my workout and a half mile at the end

 

I know that feel bro! thats why i just do compound super set now for cardio, clean and jerk clean and press kettle bell that kinda things

 

That's terrible lol sorry but thats not optimal at all, brett i would just do cardio at a seperate time, some people can't handle it after weights, i use to do my weights at the gym and do cardio before bed in my appartment's treadmill.

 

All right time to report in, chest and shoulder day today, im finally feeling the effect of this cut, i can still put up the same weight i just lost some reps, no biggie i'll get it back when i bulk up. Also after my workout today in the locker room i wasn't paying attention, took off my shirt then all of a sudden, "oh shit is that abs?" im starting to see a faint outline of up upper 4 abs in just the right lighting when i suck it the fuck up lol , hell of a motavation for me.

Anyway here is the workout

Dips drop set of 5 10-6reps
incline press prymid sets 60-100lb DBs 6-10 reps
decline flys 50lb db 4x10
flat db flys 45lb db 3x10
DB shoulder press prymid sets 60-100lb DBs 6-10 reps
delt flys 25lb db 4x10 22.5lb db 1x20
weight plated bench machine, 140lbs 3x10 120lbs 3x10
clean and press 45lbs x20 135lbs 6 sets of 4