The Official Gym & Fitness Thread

potato eggs and bacon for me.

 

I should have put while cutting ?

 

Holy fuck me christ, is this you? If so you're a brick fuckin shit house. But wait, you're only 5-7 huh?

 

He's also Asian...

 

All you meat heads look alike

 

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dat ass.

 

Do you even lift?

 

Gym is only open 8-2 today. Fuck you la fitness you dont tell me when I make gainz....oh wait yes you do lol headed to the gym before they close

 

I'm just gonna mention this again...heavy full hand release smith machine bench under tempo is....the best chest exercise I've done for chest in a long time.

 

i will trade my left nut to look like that.

dat shitty fry rice bulk son

bro

lol

 

So I decided to take a week off from the gym, at least any heavy lifting... Deload week. I haven't deloaded for 3 months. Today I went to the gym and I just felt like shit... so weak.

Last time I took 2 weeks off due to moving/work and I lost over 30% of my strength on almost everything. I was able to bench #250 and I dropped to #185, deadlift lost #60, squat lost #50. My diet hasn't changed much. I still am eating what I set for myself... Some foods here and there aren't the best but really I don't eat SUPER clean anymore because I just can't gain weight doing it like that.

Basically I'm coming to the realization that I'm never deloading again

 

weird, everytime after deload i break PRs. what is your deload like?

 

x2, youve gotta be shitting me

 

Okay so went to do legs today, my gym looks like an asian supermarket, instead of Foigs wearing pajamas its noobs with headbands and beats headphones. i shit you not there were at least 20 dudes doing arms aka dumbbell swings. the upside is there were a lot more layyyydeeees. which is always good. waited 20 mins for a scrub to get off my power cage and i hog that shit for straight 2 hours lol

back squat
135, 225 warm up 2x5
working set
315x10
365x8
385x5
405x3
455x2

Low bar
315 pause reps 3x10

Front squat
135x5x5

Calf raise
315x10x6

glute ham raise
4x12

 

Basically half weight and half the reps. Today I did bench 3x6 135, squats 3x8 135, non weighted dips 3x8, non weighted pull ups 3x6, incline dumbells 3x8 40, 45, 50#, hamstring machine random light weight 3x10

 

that's how my deload use to be but i found a much better deload routine, instead of half weight half reps. do 75% weight and 1-3 reps. the low reps and moderate weight really help preserve muscle glycoen and cns. give it a try.

 

so my gym doesnt have a free barbell...only a smith machine....what to do for back workout? been doing lat pull downs...rows and some wide grip pull ups..suggestions?

 

dumbbell rows, seated cable rows. dumbbell back flys. but mostly rows, heavy rows to build a thick back.