The Official Gym & Fitness Thread

nobody likes DOMS lol

 

Hagen, looks like your balancing more on your toes then your heels. That's usually the cause of knees going in front of feet.

Its tough to get the knees back doing front squats though, you'll feel a little off balance.

 

Definitely some good flat sole shoes or some bare foot shoes.

 

Practice doing box squats, it'll help with some of that getting the butt out more and the chest up more.

 

hagen, first off... good on you bro for taking the time and effort to assure that your form is dialed in. too few people actually take the time to get that shit down before trying to get their arnold on a just load up 45# plates on the bar.

quality > quantity all day, every day

when squating, no matter what variant you're executing the knees should always be behind your toes. try standing right up to a wall, facing the wall and squat. get your ass back as far as possible and keep your weight on your heels. you'll have no choice but to keep your knees behind your toes. keep doing this and practice with an unloaded and lightly loaded bar to get the feel and dial in your muscle memory and you'll have your form perfected in no time

 

Not exactly in the same sense, but my gall bladder did screw me up a few months back. The stupid thing had me in the floor in ridiculous pain a lot of times in the past few months. I didn't know at the time what was going on. I also could not keep weight on. I had little to no fat at all and was kind of withering away as far as muscle mass as well. I didn't think a ton of it because it was around midterms and I was not eating or sleeping much. My diet never changed significantly but I kept losing weight. Finally I had an attack bad enough for me to go to the ER. I found out my gall bladder was over twice the average size, full of stones, and not able to secrete bile to digest my fats (and many other nutrients). I was basically crapping out most of my nutrients because they could not be broken down and it was starving my body.

I went from being in a weight range of 190-200 lbs down to just below 170 lbs. I don't have the perfect diet, but it is much better than most 21 yr old guys. So I didn't think I could have ruined my gall bladder in just 21 yrs due to my diet. It turns out in my case, that gall bladder disease is hereditary. Lots of people in my family have had to have theirs removed. Anyways, I got that sucker removed laproscopically. I was set back at least 25 lbs before the surgery and lost a little more after the surgery because it was really hard to eat and keep anything down. I was also set back about a month from lifting after the surgery. You wouldn't believe how bad even a little sneeze would hurt you. It felt like my guts were going to blow out of my four incisions when I threw up after the surgery. All four incisions were directly through my abs.

Anyway, I lost about 30 lbs overall (including before the surgery and from recovery after the surgery) and about a month of working out. Those were huge setbacks, but I guess you have to roll with the punches. That was in March, but I've steadily gained back to almost 190 (mostly bulking, not all clean weight) in the past two months.

 

everybody's body anatomy is different, but some Hip mobility work before squatting really helps, , more hip rotation, deeper you can go and more flat your feet can be on the ground.

 

Doesn't apply to squats, or front squats. Flat soled shoes are more for deadlifts. There is some debate on wether flat shoes are better for low bar or not, but since he's not doing that, doesn't apply here.

For squats, front squats, cleans, etc... A shoe WITH a heel helps with stability, depth, and can help keep your weight on your heels. Hence the reason you see comp lifters wearing lifting shoes, not chucks or vibrams. I'm not talking about tennis shoes though, they are soft compound and offer little stability. More so something like Adistars, Do-wins, Reebok's Olylifter, etc....
If you're big into CF, I'd recommend the Reebok since you can wear it with most WODS b/c it's more flexible, and lighter.

If you're having trouble keeping the weight on your heels, chances are it's a mobility thing. A shoe with a lower heel isn't going to solve the issue. Try tossing a 5lb plate under your heels and see how that feels. You RAISE the heel, decreasing the angle of your ankle. That allows for a deeper controlled squat as it's easier to keep the weight on your heels.

 

Did hypertrophy push n pull both today to finish strong my last week in the states, supped up for this workout.
Pre work meal: 2 scoop mts whey sludge, with 2 egg whites and 5g glutamine.
Pre workout shake: 2 scoop Craze + 2g creatine mono+ 5g citrulline malate + 5g Aminolast BCAA
Intra workout shake: 20g Aminolast BCAA + half scoop karbolic
Post workout shake / meal: 2 scoop mts whey+ 5g Aminolast+ 2g Creatine+ 2 Omega 3 gummies + 4 caps ZMA + 1 scoop anabolic halo. White bread almond butter and organic jelly PBJ, 2 fiber one bars, 1 cup almond milk. for that insulin spike son!

4x10 Workout:
Flat dumbbell bench
barbell row
Seated dumbbell shoulder press
Lat pull down
Incline barbell bench
seated cable rows
Side delt raise
Seated cable chest flys
rear delt flys
Lat push down

 

Because buff as shit

 

i will take anything with a german flag on it



















not srs
srs

 

just saw this i was speechless
http://youtu.be/Yr-iSvthO90

 

That is pretty motivational!



I've been eating disgusting amounts of food (but the good kind ) in order to gain my weight back, along with my normal work out routine.

 

Must be rough having good genes

Obviously aside from the cancer...

 

Had my last real gym workout today before i fly out tonight, i thought i try something different, so i did nothing but arms lol i even curled in the squat rack, for 10 sets u mad? come at me bro lol

 

Little blurry but here's where I'm at now. 6'2" 228lbs. Show in October. I'm a lot more vascular in person, just don't have a good picture as of now.

 

looking huge! pics of wheels?

 

Thanks guys, ill take the wheel pics tomorrow after leg day.

 

Omg how please

 

There's a lot of fine women at my gym. Makes me lift twice as hard.