The Official Gym & Fitness Thread

Upper A complete w/ cardio! At the peak of my cardio in high school about 7 years ago, I was running about a 7 min mile...I was also 140 lbs lol. At 205 and ~14% bf, I just ran a 12 min mile Didn't even throw up once haha. My goal is to get it around 8-9 mins. Like I said, I'm not trying to do any 5K's or anything...I just wanna be able to eat bacon without my arteries clogging.

flat bench: 135x10, 225x10, 315x1, 315x1, 185x10
barbell rows: 2 sets of 20 @ 95 lbs
bent over shoulder fly: 3 sets of 12, 11 w/ 25 lb dumbbells
cable crossovers: 2 sets of 12, 10 @ 80 lbs per arm
lat pulldown: 205x10, 195x12, 195x10
dumbbell shrugs: 2 sets of 12 w/ 125 lb dumbbells
rope pushdown: 3 sets of 15, 14, 12 @ 200 lbs
standing bb curl: 75x15, 95x10, 95x7
cardio

 

What's a good pound per pound strength number to be at? Anyone know?
Take bench, squat, DL #, add em together and divide by your weight. Tryin to see how I stack ip

 

These might be just what you're looking for:

http://www.xlathlete.com/view_formula.jsp?formula_id=47

 

how I felt at planet fitness with all the new years people.... no open plyometric box, people watching for 5 mins straight, then not even doin what I did (I timed it). my back spot parking was full, had to use the overflow section to park. all the lockers taken. I was PISSED. cant wait for the heard to thin....

 

I don't think he was asking about his relative financial strength haha

 

Never fails! Got to the gym this morning and there were 3 guys in line curling 55lbs in the squat rack. I told them "ya know they have a 50lb and 60lb bar over there and a curl bar that you can put plates on over there." I think I'm build a squat rack with some minor changes and call it a curl rack, patent it, and then sell it to the public.

 

Okay, I have no idea how that first link got added on there lol! The second one is the right one haha

I found your problem

 

Its the cheapest and closest gym.... they haven't kicked me out yet and I am not hesitant to workout like its the wrestling weight room.

 

I clicked on the link and saw that there were way too many words/too much reading and too many graphs so closed it. My attention span doesn't allow me to read/comprehend at an adult level. So, I didn't know what it was in that link. The second link was easy to comprehend so I got that

 

Yeah, I dunno what the fuck happened there.

I officially started my cut today. The goal this cut is to get around 9-10% bf and maintain it throughout through next bulking season (~Sept). If done correctly, I should get there around by the beginning of April. Last year, I did an entire cheat day. This year, I'm only going to try and do one cheat meal per week. I'm trying to make this cutting diet to include more micronutrients in order to be less dependent on multivitamins…I hate vegetables, so I just threw in more fruit and will supplement the rest with some Orange Triad multi's, just in case. The only thing I hate when cutting is loss of hard-earned muscle gains. Last year, my arms went from 16" to 15" @ a 500 cal deficit. This year, I'm only going to do a ~450 cal deficit in order to preserve more muscle and hopefully keep my 16's…or at least 15.5's lol.

Here's the plan:

Starting out at 205 lbs @ ~14-15% bf

Goal: 185 lbs @ 9-10% bf

TDEE: 2930 cals
Goal: 2480 cals

6 egg whites
3 egg yolks
fiber bar

sandwich: 3 slices ham, 1 slice pepperjack, mustard, 2 slices whole wheat bread
baked lays
apple

whole wheat pasta w/
93/7 ground turkey
2 tbsp. parmesan cheese

shake:
2 scoops ON whey
banana
5 strawberries
oatmeal

chicken breast
sweet potato

Greek yogurt
16 oz skim milk

2480 calories, 210 g protein, 305 g carbs, 60 g fat

Let the games begin!

 

Looks good man!

 

Today was the first leg day of GVT. Holy hell that sucked. I am NOT used to doing 100 ass to grass squats in under 20 minutes.

Making it from the locker room to my truck without stopping to take a break took a tremendous act of will power. I'm wondering how well I'll be walking tomorrow.

 

The nice part about snow is all the old people don't drive to PF so its not busy in here

 

I like to eat more sat fat and less carbs

 

I tried that shit a few years ago and it's just not for me...I need my carbs

 

Arm workout at the gym, get home and have to shovel the driveway.. Guess I really needed to work arms..

 

my pf is all FATTIES.... like 300lb plus.

 

I mean it doesnt help when they give everyone candy when they walk out and then have pizza parties on fridays..

 

Todays workout. Starting to prep for some comps!

Workout of the Day
A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.
D.
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed

 

beltless, thumbless double overhand 500x20 DL

shit mannn
http://www.youtube.com/watch?v=kjca1yP_oMM&feature=youtu.be