The Official Gym & Fitness Thread

Going in today to do some squat and bench, not gonna go heavy with squat since my back is still healing, 315 max.

Bench has been progressing nicely, for anyone who wants to get a bigger bench you can follow what im doing, 3 bench session a week, 1st sesh 8x5 (80%), 2nd sesh 3x8 (90%) paused, 3rd sesh 5x5 (85%)

Gonna hit 280lbs 8x5, gonna buy a set of slingshot elbow cuffs, been figthing this tennis elbow for month still bothering me.

 

You have a regular slingshot? Great for heavy high rep work after hitting singles or triples. Definitely helps you stay in the groove and get used to using heavier weight.

The lockout always ends up killing my elbows. I actually get more of a chest pump without it. You arnt lifting as much weight but chest recruitment is much higher.

 

I would like too but being a broke college student i have to decide between food or lifting gear some times lol

i like to do lockout just to get use to competition style benching, probly isnt very good for my elbow, most my elbow pain comes from squatting, i have a very narrow grip on squats.

 

True that. I overhead squat if I am having elbow pain in the hole of a back squat. It seems like the opposite thing to do, but for me it helps.

 

First of all, you probably lost 1/4 of your gains after you shaved the beard. Just sayin. It's in the Geneva Convention. Look it up.

Second of all: Do Zercher Squats. Those bitches destroy me.

 

I know I feel like a vagina without my beard.

Never done them before. I'm gonna try them Friday on leg day #2. Here's Jamie Eason doing one definitely one of the hottest fitness chicks

 

Gotta keep your core really tight with Zerchers. That's why I like them. If you don't, you'll just fall over.

 

I can't wait to do them. There's few better feelings than sore legs!

 

Alot of people tend to do zercher squats wrong... It's designed to help explode from the BOTTOM of the exercise... Yet most of the ways people get taught is to start from the top... Start at the bottom of a squat and stand up, back down on the rack that is one squat.

Basically, don't do this...

 

Glad you said that lol. I would've looked like a fool. I've always just done traditional squats and deadlifts, but I've recently started doing a wider variation of stuff and I like it a lot

 

EXACTLY lol.

 

Awesome, you're way ahead of me, I'm gonna tackle week 1 day 2 tomorrow after class.

Did a light workout tonight, 60 minutes, 101 jumping jacks (warmup), 10 push-ups, some team exercises with a barbell (45 lbs) and some core training, jumping onto and off of a step (2 sets of 20), 10 squats with a 15 second hold on the last squat, jumping sideways onto and off of a step (2 sets of 20) and 125 jumping jacks to finish it off (with stretching of course).

Never done that many jumping jacks in a day so I'm happy with my improvement (5 weeks ago I could do 10 without stopping).

 

Week of GVT starts tomorrow with Legs. Super Excited about that.

 

LOL you won't next week when you are limping everywhere

 

Just looked at the workout for tomorrow. I don't think it'll be all that bad. Maybe. I'm probably wrong.

 

dude you are gonna get fucked lol 10 sets of 10 oh lawd

 

Shhhhhhhhh. No... I'm telling myself it's not gonna be that bad.

 

^this

^this

 

My wife has started going to the gym the past two weeks I think thats right. She's been going 5-6 days a week and staying about 45 minutes doing carido. Treadmill and elliptical a few times when one is available. My brother and sister inlaw bought her a polar heart rate monitor to use while she is working out. Yday was the first time she used the heart rate part of it. Most of the time she comes home and says I burned 2xx some calories today. Getting to the point she got on the scale this morning first thing and she hasn't lost any weight. She said she actually gained a pound. I pick our daughter up from daycare so my wife is able to go to the gym after work and I normally cook supper. She eats 1 boiled egg for breakfast, normally leftovers for lunch from the night before, and then supper. This week we had chicken and white rice(the kind with broth, like a soup I guess you would call it), last night we had shredded chicken in crossants with cream of chicken or mushroom sauce and cheese on top. The sides were roasted okra with olive oil, salt, pepper baked in oven for 20 minutes and cut up sweet potatoes with basalmic vinegar on them in oven. Tonight she wants me to fix tacos with ground beef(only ground beef we eat) Its mostly ground turkey, ground chicken, chicken. I'm not sure what we are doing wrong and what I need to do to keep her encouraged and motivated. Is she still eating "bad" ? Also, she said her heart rate got up to 170 yday, b/c I told her her target rate was 120-165ish. Is 200-300 calories a day even enough? Not sure she is pushing herself enough to make a difference but I don't want to say anything and piss her off and she quit going. Sorry for long post