The Official Gym & Fitness Thread

Its a "clean" recipie. No extra bullshit or additives...


I did Legs yesterday. First time in a while and my quads and hips are sore as shit today

 

bananas are 'clean', but it's not going to be healthy to eat 10 a day

That being said, I am gonna try out the recipe tomorrow on my cheat day

 

So healthy wasnt my best choice for wording. As mentioned though it is a clean recipe. They are mostly good fats though and avocados are anti inflammatory. Honey is also a superfood that can boost your energy levels. My .02
The recipe I posted is also supposed to serve 4

 

Hey, I'm gonna try it tomorrow!

So 1 serving would be 313 calories, 4 g protein, 32 g carbs, and 23 g fat, which isn't as bad...The only tweak I'm gonna make is that I'm gonna put a scoop of chocolate protein powder in it, to up the protein to 30g.

 

Ahhh clean, that makes more sense as avocado, while healthy fat, is nothing but fat.....

 

That's fair^

Besides recipes are guidelines. Nothing is set in stone. Change or alter how you'd like.

 

Indeed, it looks bomb as fuck though, I will indulge most likely.

back to the gym shit, my bench has declined as of late. I have struggled all week to do my usual sets at 225. But my chest has not been that sore. Don't know what the fuck is going on. Took a day off yesterday to see if I just needed some recovery time.

 

My muscles hardly ever get sore anymore, unless I go hard as shit, which I've been trying to do. My chest is sore from yesterday, but my tri's aren't really that sore and I killed them yesterday. I love being sore, but it's just not happening lately. Oh well. As long as my strength keeps rising, I'm happy

 

What do you do for bench? Db? Bb? Etc.

 

I rarely get sore, maybe the first round of a new workout but after that never, no matter how hard i go. I was literally body shaking on the last 2 reps of overhead presses at 225 on the rack/machine and not an ounce of soreness. I was swoll as fuck when I left though. Granted I have opened my grip to the widest position possible without gloves over the past month of benching.

Reg bench and incline the first day.

Decline, and flys the next day.

I oscilate these every other week in that I might do reg and decline, decline and incline, etc. etc.

The reason I say this was doing 275, a couple months ago but now I am struggling at 225.....

 

No flys?

http://www.youtube.com/watch?v=jvQho3EsxzM

 

You ever try to do it all on one day? or doing dumb bells instead of bar bells? or vice vesa? Ive always had good luck switching my routines up every now and then. Imho it helps avoid hitting "the wall"

 

No not all one in one day. I try to keep it to two or three workouts per muscles group. I think I'm going to have to start switching it up for a bit. I used to do dumbells, but I am up in weight on the bells that I am starting to need help getting them up 80lbs on incline a piece aint that easy until I have them up in the air.

 

I hear ya there. I used to only to barbell and then when I switched over to DB I was like wtf? why am I so weak. but it evened itself out. Building your DB helps your BB and vice versa. I will say though that it does get easier the more you do it. Start with a couple pounds less and then work from there. Or if you have the luxury, ask for a quick spot. However that has its own plus/minus.

 

Yeah this is totally true. I do 75 on incline just fine. I didn want to jump to 80 without a spot as I felt I could either drop the fucking thing on my head by the last rep or fuck my cuff up pulling them up. Hence why I have been on the BB. Looks like I will need to just focus back on the DB and take a heaping scoop of MAN THE FUCK UP.

 

Solid advice.

I do 4 chest days per month (one per week, 4 different exercises each time) and I try to never repeat one workout each month. For instance, the first chest day of the month, I'll do flat bench, incline bench, decline bench, and cable crossovers. The next chest day, I'll do all that, but with dumbbells. The 3rd week, I'll do pec dec, level flys, incline flys, and a different form of cable crossovers. The last week of the month, since there are only so many different chest workouts one can do, I may take the 4 workouts from the previous 3 chest days that I struggled most on.

For every body part, I try to throw in as much variety as possible. Doing the same 3-4 workouts every week doesn't do as much as when you throw in some variety....I do the same with high/low reps. I may do 2 workouts high rep and the last 2 low rep or do a high rep day and next week do a low rep day. I keep my body confused as fuq

 

I try to do the same, looks like it's on to me and I need to change up my game.

 

Keep dem muscles guessing

 

I might be slightly illiterate.

I do like that guys vids though. hes got pretty solid advice