The Official Gym & Fitness Thread

Shit's gettin super gay in here agian, quick someone post a mostly naky hot chick pic! Or fooz, anyone grub anything good lately?

 

I am on the predetermined diet for the past few weeks.

Been stuffing my face with around 3kcals a day for a 4+ weeks and have gained 1lb and .4% bf

A perfect day goes something like this:

630am (ish) 1/2 cup of sunflower seeds
8am egg salad burrito (3 whole eggs, 1 tb mayo 1 spinach tortilla)
9am big ole pbj (about 500-600)
10-11am other sunflower seeds
around 1pm, 2 cups brown rice with some seasoning
about 230ish 2cups of a chili I made (300-400 cals/2cups) with 1 avocados worth of guacamole (overall about 5-600cals)
4-5pm 2 cups whole wheat pasta with sauce
at 9pm or when ever I finish studying, I will have a bowl of cereal just to be digesting something as I sleep.

I try to get everything in before 6 or 7 so my system can do its thing with the heaviest of the foods. Usually I miss the morning sunflower seeds, and having the 2nd half later in the day always throws off my appetite for dinner.

I think I may swap the end of the day ceral for a protein shake so I am not digesting any food. Just have to make it to the store.


Coming from 1700 cals (worked my way up) My poopin schedule is still not right.

 

I have been eating tons of fruit and nutty bars lately. No need to spend time cooking those

 

Does anyone on here do upright rows? About three weeks ago I started doing upright cable rows with the two individual handles hooked to one clip as opposed to either a straight barbell or dumbbells, which don't feel to good on my shoulders.

I basically use the same setup as the guy in this video does starting around the 1:06 mark.

https://www.youtube.com/watch?v=75pvs9H4LzU#t=126



This workout never fails to give my shoulders and upper traps a really good pump.
But then I read this article today:

http://www.bodybuilding.com/fun/betteru26.htm

and upright rows are the number one "bad exercise" on there:

Here's a quote for it:

"
EXERCISE 1 Upright Barbell Row
[COLOR=#5A5A5A !important][/COLOR]

​

The Upright Row exercise is done to develop the shoulders and traps. Holding a barbell or dumbells in front of your with a close, overhand grip, you pull the weight up to your chest, keeping it close to your body, leading with your elbows.
The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called "internal rotation."
To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.
Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.
This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
Instead Do These:

Dumbell Presses
Military Presses
Front Dumbbell Raise "





Ok, now I know the guy pictured is using a barbell. But I was wondering since the mechanics of the motion are somewhat similar (barbell upright rows/upright cable rows with individual handles) would it still be bad to do the work out?


Has anybody ever had any bad experience with these at all with any variation of this workout?





One of the other workout on there is military press behind the head. I few years ago I pinched something in my shoulder doing them and since then I only do in front of the head military press. When that happened I was out of the gym for at least a week with any arm/shoulder related exercises.



Honest opinions or feedback?

 

Oh I forgot to mention that there is no pain or discomfort at all for me when doing upright cable rows. But the article I read and posted on my previous post now has me worried about long term effects on the shoulder. Hence the question of my previous post.

 

Just for you:

 

Just dat preworkout...bout to go demolish da legs

 

Just did legs and it was amazing. After writing 2 4 page papers today, I needed a damn release and I got it! I switched it up a little today and went high reps on everything and even threw in a new workout: hack squats. I've been focusing on getting my quads bigger and hack squats are the best thing I've found that isolates them bitches! I've never done them before until today and they're fucking awesome! Going high reps, I feel like my muscles got a better burn and will probably be sorer than usual, as I've been doing really high weight and low reps a lot lately. Confuse them bitches!

squats: 3 sets of 15 @ 135 lbs
hack squats: 3 sets of 15 @ 135 lbs
straight-leg dead lifts: 3 sets of 20 @ 135 lbs
lying down leg curls: 3 sets of 12 @ 35 lbs
leg press burnout: 4 sets to failure @ 225, 185, 135, 135 lbs

leg press calve raises: 4 sets of 20 @ 330 lbs
seated calve raises: 4 sets of 20 @ 225 lbs

 

Ooooooo I like the leg workout. Similar to what I have been doing.

 

hell yeah. I think I'm gonna start alternating light and heavy days each week with legs. My legs are still pumped from that shit!

 

I learned how to make beta alanine today. Lol

 

right on thanks. I've only been taking C4 for a little over a week now after taking 3 weeks off due to injury, so I'd hope I didn't develop the tolerance that quickly. Also not a big fan of the strawberry watermelon flavor.

 

Got my work out in.... thanks

 

damn! You gonna start bottling it up and selling it out of the back of your truck in the GNC parking lot? That's what I'd do. Kona's Magic Beta Alanine Elixir

What do you fellas do for cardio? I haven't done cardio in years and absolutely hate it. After doing a couple rounds of supersets and drop sets the past few weeks, I realized how winded I get. There's no way in hell I'm going to the gym more than 4 days a week b/c I work there 3 days a week and refuse to go up there more than once a week on my off days b/c people bother the shit out of me asking for stuff. Also, I'm not trying to prepare for a damn marathon or burning a lot of fat/calories. I'm thinking like 10 mins of HIIT or LISS before or after a workout, just to get more endurance and maybe some cardiovascular health.

Gurus of bodybuilding, what do you do? No skinny kids allowed

 

AK is Alaska fool.

 

I learned today that I got the full effect from C4 if I took a scoop and a half. Still shouldn't have to do that...just trying to get rid of it so I have an excuse to buy the ON-Pre

gotta keep them forearms strong

 

my right arm is shredded.... my left arm.... not so much......

 

swim for cardio.... you'll shred

 

No! Start stacking that shit!!!