The Official Gym & Fitness Thread

Hit one of my goals for this year today, 5 plates (495lbs) on sumo deadlift (with straps), was having crappy workouts one after another and out of nowhere my deadlift today just felt solid as hell, goal for the next couple of month is to make that weight my bitch and match my deadlift with my squats (525). 1400 total here i come!

 

Good DL days for everyone today
Lost a bunch of weight over the last four weeks of being sick, but finally felt good enough to go for a heavy dl day


hit 315 for a double before getting dizzy

not a great number but I lost 12 lbs, so I'm down to 152.5

pulling almost as much as I was at 165, hoping my squat's around the same

 

shit 12 lbs, thats a lot esp for you. better start bulking before you get mistaked for a girl.

 

last four weeks have fucking sucked. lost 12 lbs, buttfucked myself on all my first-round midterms

i still kinda have a cough but im out of antibiotics


spartan races are coming up though, thinking about just getting super jacked for awhile, if I can keep progressing towards dat 1000 club

 

Cody, just for you, pal:

 

Yep, I've decided I am quiting the gym life for a bit.

 

Nah the packets. For a gallon you'd need 8 packets, I get a box of 10 packets for $2 here in MA

 

I did 100 rep deadlift on Tuesday... Fuck that sucked. Do as many as you can and 3 min break in between. @60% 1RM. you'll definitely feel it.

 

Bro do you even lift?

Why you quitting?

 

That's not bad, at all. I'll look for them next time I go shopping

 

No calories plus vitamins, works for me..

 

It's cheaper than Xtend, too! I'm gonna at least try it

 

that sounds like a terrible idea, you should never do as many as you can for deadlifts.

 

Nothing ventured nothing gained..I drink a lot of water at work like yourself, beats my old habit of slamming down soda all day

 

Hey guys, I'm looking for some help creating a schedule for lifting. I love going to the gym but I find myself so unorganized in my lifts and not following any given schedule. I'm a beginner/rookie lifter 20yrs old 5'10'' and fluctuating around 200lbs. I am athletic (yes I know that's heavy for my weight.) I've been incredibly less active since being released from Air Force. I was 165/170 soaking wet at basic, and I would love to get back to that. I'm not one much for running, but I know that's going to have to change along with my diet. If anyone has some spare time to throw together a plan, or could help me set one up I would greatly appreciate it. I'm not looking to find a shortcut, I know it takes time and dedication. I just don't want to be that guy that's always resorts do doing chest. Thanks!

 

Sack with a link to the doug 4 day split in 3....2.....1....

 

Fuck it here you go, I have never done this routine but sack swears by it and recommends it to most newbies.

http://www.muscleandstrength.com/workouts/dougs-4-day-split-workout.html

 

You don't need to do cardio to lose weight.

Since you're a beginner, you'll experience newb gains (rapid muscle gain in a short period of time, due to a lifetime of little to no muscle hypertrophy). Because of this, it'd be most beneficial if you hit each body part 3 times a week, one exercise per body part. Just make sure the workouts are spread out enough for you to recover in time.

Example:

chest: 3 sets of 6-15
back: 3 sets of 6-15
shoulders: 3 sets of 6-15
legs: 3 sets of 6-15
biceps: 3 sets of 6-15
triceps: 3 sets of 6-15

Choose any exercise, but change the exercise each day. Just Google 'bodybuilding.com top ____ exercises' and it'll take you to a 'top-10' list of that muscle group's exercises.

A good plan would be Mon, Wed, Sat or something like that.

If you have lifting experience and don't think you'll get 'newb gains', you can do what I'm currently doing, which is an upper/lower split; this is where you do 4 days a week, alternating upper and lower body.

Ex:

UPPER:

chest: 3 sets of 6-15
back: 3 sets of 6-15
shoulders: 3 sets of 6-15
chest: 2 sets of 6-15
back: 2 sets of 6-15
shoulders: 2 sets of 6-15
tris: 3 sets of 6-15
bi's: 3 sets of 6-15

LOWER:

quads: 3 sets of 6-25
hams: 3 sets of 6-25
quads: 2 sets of 6-25
hams: 2 sets of 6-25

I alternate between 3 sets and 2 sets because, provided you're not a newb, hitting each muscle group twice a week generally means you need to do less volume to keep from frying your CNS.

Also, I try to have 3 days in between upper A and B and lower A and B exercises to make sure everything is healed and ready to go.

Ex:

Mon: upper A
Tue: lower A
Wed: off
Thu: off
Fri: upper B
Sat: lower B
Sun: off

Lastly, the workout I recommend more than anything to newbs is Doug's 4 Day Split. This is a 'one muscle group per week' plan, but it works. It's what I started on and my results were great. It sticks to a more traditional setup.

If you've never lifted, I'd go with the 3 day full-body workouts. If you've lifted before, I'd go with the upper/lower split or Doug's 4 Day Split.

Also, as for diet, go play with the calculators @ IIFYM; it's the simplest diet ever. Eat what you want, so long as you stay within your daily limits of calories, protein, fat, and carbs

 

Haha I just saw this, but I linked it in my essay of a post hahahahah

Shit works, mayne.

It's not that it's anything innovative, it's just a good solid workout that teaches the fundamentals of what every program should have in it: quality exercises, correct set and rep ranges, rest time, etc.

Every program I make myself has had at least some influence from good ol' Doug's 4 Day Split lol

 

If I didn't believe in it, I wouldn't have posted the link lol like I said I have never done it, but wish I has it has a guide when I first started lifting to maximize those newb gainz