The Official Gym & Fitness Thread

Chest day tomorrow. I love doing leg day on Monday while the bros do Chest.

5x5 bench at 245 is the plan tomorrow

 

must be this new mass gainer i started taking last week

 

Every day is chest day for me. Except Saturdays that's for biceps.

 

Everyday is arms for me. Except fridays. I do legs on fridays. And by legs I mean curls in the squat rack.

 

What else is the squat rack for?

 

set the bar as high as possible

pullups

 

pushups

 

Shoulder press

 

Doing SL5x5, is a fully body workout. Olympic lifts cannot be done without a strong upper body, core and legs.

 

Haha that's awesome!

 

saw a brochacho in the squat rack yesterday curling, i went behind him with a rape stare, he left after his first set lol

 

MapleMoose
Started committing two weeks ago. Started at 150#. Up to 155.5# as of today.

Goal is 170# by end of summer.

-Trying out a mass gainer. Aiming 3000+ cals and 200g+ protein a day with a good food diet.
-Weight training 4-5 times/week for 1-2hours/day
-Cardio (ju-jitsu) 2-3 times/week

Ive been following my buddies routine to see how it works. Hes a lot bigger than me but says its worked for him very well.

1 body part/day, 1-2 hours, 6-7 different routines, 4 sets. max reps. 70%-90%, 60-90 sec rest

Mon - Chest
Tues - Back
Wed - Shoulders
Thurs - Biceps
Fri - Triceps
Sat - Legs

MapleMoose,

You want mass/power/strength?

You need to cut way back on your exercise selection. Notice I used the term "exercise"? That's what you are doing. BIG differnce between exercising and training.

Exercise- randomly doing every exercise you can think of on every bodypart. After your initial gains, everbody gains at first, progress will come to a halt. Why? Because exercising does not make you big and strong. Training does.

Training- Identifying exact goals, preparing a program that is progressive in nature to acheive said goals. Do you use a training log?

Exercise is for the now. I.E. How pumped can I get?

Training is for the future. What am I doing now to get me there tomorrow?

Ask yourself why you do each exercise that you do. What is the function or reason behind it. Odds are, you can't answer the question. Every movement/lift you perform should have a specific reason for doing it. For example, I bench press because I want a big bench, I close grip bench to enhance my bench, not to blast my triceps.

 

http://youtu.be/InMJopurNTE

*in french, but you will get it.

 

This makes sense.

What is my goal you ask? - To grow in physical size. Mainly upper body. Larger chest, arms and shoulders. Strength is also the goal.

 

I think what he means is more along the lines of something more serious. Such as my goals are to increase all the main lifts. Such as 205 max bench 185 for reps, 300+ squat ATG high bar, 350+ dead lift 135+ OHP, much more chin ups, pullups and weighted dips

 

These are not defined goals, these are generalizations.

I hope you failed to mension your legs by mistake. If your not squatting, deadlifting, or pressing as your main lifts, your simply exercising.

This is what All serious lifters should be doing:

Squat, all variations
Front squat
Back squat
Box Squat
Partials
Bottom position squats
Equipment beyond the iron, bands and chains

Deadlift, all variations
Conventional
Sumo
Rack pulls/partials
Deficet pulls
bands and chains

Presses, all variations
Flat bench
Incline bench (occationally)
Decilne bench (rarley)
Floor Press
Floor Lockouts
Close grip bench
bands/chains/slingshot/board presses
Standing Press
Push/Press
Seated Press
Standing DB press, bi-lateral or uni-lateral
Standing lock-outs

I'm sure I missed a few. You get the idea. The foo foo stuff like single joints movements can wait. Bombing your biceps/triceps/delts with isolation crap is for the pretenders. Focus on the lifts above and you will gain strength and size.

 

No one got my sarcasm.... But ^^he^^ did

 

What no curls or extensions?!?!

Pushes and pulls is where its at, I will never do an isolation exercise ever again.