The Official Gym & Fitness Thread

What size are they and approx how much do try weigh?

 

hey guys, for anyone looking for a decent workout that is close to the 5x5 program, the one i posted here a little while ago is working awesome so far for me. i looked at the 5x5 but wasn't to thrilled about it, so i made my own variation using the same idea. upping your weights by 5#'s each workout. i do cardio with it though. i wanted something that would help me build a little mass but still keep me fairly lean at the same time. i am not a nutrition expert or a fitness expert, this is just my experience. after only just under 3 weeks doing my new workout i have already seen gains in strength and size, chest, legs, tri's, shoulders, everything really. not huge of course in such a short time but definitely a difference. i know there was a lot of negativity around it before, everyone has their own experience and knowledge, this is my experience and it's working for me, after years of being disappointed with my progress. anyway, this is it, try it or bash it, doesn't matter to me maybe someone will find it helpfull.
the bottom line though, is it takes a lot of hard damn work! 20 min 3 days a week on the bowflex just isn't reality.
of course diet is also very important.


WORKOUT A ------- CHEST / BACK / TRICEPS
WORKOUT B ------- SHOULDERS / LEGS / BICEPS
WORKOUT C ------- CARDIO / ABS

2 EXERCISES FOR EACH MUSCLE, 5 SETS OF 6 REPS

2 MIN REST BETWEEN SETS


MONDAY: WORKOUT A
TUESDAY: WORKOUT C
WEDNESDAY: WORKOUT B
THURSDAY: WORKOUT C
FRIDAY: WORKOUT A
SATURDAY: WORKOUT C
SUNDAY: OFF

THE FOLLOWING MONDAY WILL START WITH “WORKOUT B” AND SO ON….


EXAMPLES FOR WORKOUT A AND B

WORKOUT A

CHEST: FLAT BENCH PRESS / INCLINE DUMBBELL PRESS
BACK: BENT OVER BARBELL ROW (BACK PARALLEL WITH FLOOR) / DEADLIFT
TRI’S: SKULL CRUSHERS / WEIGHTED DIPS (BELT NEEDED TO HOLD PLATES)

WORKOUT B

SHOULDERS: STANDING FRONT BARBELL PRESS / BARBELL SHRUGS
LEGS: SQUATS / CALF RAISE
BI’S: STRAIGHT BAR CURL / HAMMER CURLS

WORKOUT C

CARDIO/ABS

- 25 MIN RUN, GYM OR OUTSIDE, IF TREADMILL 5,6,7,8 (MPH, WHAT I DO) FOR ONE MIN EACH, UP TO 24 MIN
- 20 MIN WALK ON SPEED 3.5 @ 15 (FULL) INCLINE
- 15 MIN RECUMBERANT BIKE, LEVEL 12
- SUPERSET SKIPPING (1 MIN) WITH ABS, 10 SETS
ALTERNATE AB EXERCISES EACH WORKOUT
​- HANGING LEG RAISE OR OBLIQUE CABLE TWISTS (WOOD CHOPPERS?)


here's a few gay mirror pics. no i don't think im huge, but im in ok shape for 37 i think. just to show i actually do workout a little and im not just piping off.

 

I had a good pile of tires for awhile. Just ended up giving them to the local CF gym my buddy opened. Had a couple that size, some smaller ones I got for smaller chicks, and 2 massive ones. The bigger ones were fun for WODs and shiz. The medium size ones were good for high rep in-and-outs.
Hit them with a sledge a few times, but never really found that to be beneficial except for making me better at hitting tires with a hammer.

 

pssshht.....big deal, i can curl that:
http://youtu.be/xwzXjry6s6g

 

So does anyone know why when I do squats my legs bow inwards at the knees sometimes? It happens more frequently when I do heavier weight. I resist it and try to keep my legs straight but its kind of annoying. Any advice?

 

Had pt assessments yesterday and during the how many sit ups can you do in a minute I farted on my supervisor... A loud audible one... It screwed me up cause I ha to stop at 43 since I was laughing so hard

 

http://crossfitcoachg.wordpress.com/2011/04/14/keeping-your-adductors-strong/

 

Saw that too! Gnarly! What was he sniffing before he went to lift?

 

smelling salts

 

Sweet! Thanks Matt

 

Ammonia

 

ammonium actually, they aren't exactly the same, i guess can be called both though.

i honestly don't have a clue, i was just googling shit, basically it's just smelling salts.

http://en.wikipedia.org/wiki/Smelling_salts

 

http://www.first-aid-product.com/industrial/ammonia-inhalants.htm

http://www.amazon.com/gp/product/B000MH62F8

Same things you use when someone passes out. Crack one and put it under their nose.
Fun to mess around with your buddies with.

AKA smelling salts

 

Anybody ever use the preworkout 1MR?

I took it at 8:30pm and now its 3:30am and I'm wide awake. Apparently it has a shit load of caffeine -_-. (this was my first time using a preworkout)

 

1MR is no joke, always start with half dose and at least 10 hours before bed.

 

Yeah, I got a free sample (came in a little pouch) with my protein powder so I decided to try it out. I regret this decision, lol

 

Anyone have any helpful remedies for a strained/maybe torn trapezius? I went heavy on shoulder press this past Monday and when I went up with the weight I felt a sharp pain in that area and it was hard to move my head around that day. It isn't as bad today as it was then but its still really tight and sore. Plus, when I look in the mirror I can see difference between my left and right one, my left one (the one that hurts) is half the size of the right one. Been taking Ibuprofen for the swelling and pain, icing it, using a heating pad, and using icyhot during the day while at work. When I use icyhot I try to massage it in as deep as I can to help loosen the muscle up. Any other recommendations?

 

i had a similar thing happen where i got a crick in my upper back/neck that shot pain down my arm (nerve impingement). after weeks of pain and trying the same things you did, i eventually went to see a massage therapist (buddy of mine) and he was able to work out the inflamed muscle and get rid of the pain/numbness. i figured it was cheaper than a dr visit since they would just take an x-ray and still have no idea

 

Shit load of caffiene and a lot of creatine. Drink plenty of water since youre retaining now. Caffiene had a half life of approx 6 hrs, so take it at least 10 hrs before going to bed and hydrate.