The Official Gym & Fitness Thread

just had some lunch... sliced chicken and spinach wrap on a whole wheat tortilla with pepperjack and some spicey mustard and miracle whip, then about 1/2cup of white rice and 1/2c of black beans.. yum

this morning was chest... also did a bb.com survey awhile back ago and it told me im 38% endomorph 38% mesomorph and 25% ecto... but im primarily a mesomorph from the questions it asked me... so im starting a new program they reccomend, which is "built by science" a Craig Capurso and Cellucor sponsored workout... so far its good (just started this on monday)

 

Tried my new ON Creatine yesterday. Was suprised to find it has not flavor and I should mix it with something else lol

 

Took dat pre-workout and blasted backnbi's. I rearranged my workouts so I could hit arms twice a week. Still doing the same rep ranges and exercises (although, I swap out exercises regularly to keep the muscles confused)

Old workout:

shoulders & tri's
back
chest & bi's
legs

New workout:

back & bi's
chest & tri's
shoulders & bi's
legs & tri's

I've never done arms twice a week, so let's see what happens!

Here's today's workout:

wide-grip pull-ups: 4 sets of 12 w/ 1 sec pause at top and bottom
v-grip rows: 4 sets of 12, 10, 8, 6 @ 195, 205, 195, 220
t-bar rows: 4 sets of 12, 10, 8, 6 @ 90, 70, 95, 120
rope pull-backs: 4 sets of 12, 10, 8, 6 @ 180, 190, 180, 190
preacher curls: 3 sets of 10, 8, 6, 6 @ 120, 110, 75, 75
incline dumbbell curls: 3 sets of 12, 10, 15 w/ 25, 20, 15 lb dumbbells
reverse-grip barbell curls: 3 sets of 10 @ 65 lbs
hammer curls: drop sets to failure w/ 35, 30, 25, 20, 15 lb dumbbells

 

I have alot of buddies who swear by doing arms 2x per week shuld work out for yah. Atleast with me when i was doing more BB style workouts my biceps and triceps never felt that sore i could have hit them 2x per week no prob.

I mean i do legs 5x per week...and yeah it fucking sucks.

 

Yeah, my arms very rarely get sore, so I figured I'd give it a try. I might start doing another leg day, as well, but I'm gonna just try arms twice a week first

 

Pullups are great but I was basing it off of the 5x5 plan. If you are only gonna do 5 lifts, make it those.

Double bacon cheeseburger, fries, and a coke...for free! haha bowling alley punch card ftw.
I'll tell myself its ok bc I ran 8 miles on the trails last night

After I ran last night I went home and ate a pickle,2 glasses of water, a blueberry bagel with jelly, a steak fajita, and a reds apple ale. #ectomorph #nofucksweregiven

 

What do y'all think about doing legs twice a week? After my leg day, I'm usually sore for 2-3 days afterwards. I don't know if doing a 2nd one would be beneficial since it's such a large muscle group and needs more time to recover, unlike arms, abs, and calves. Thought?

ahhhh

 

interesting combo.. but ill allow it, but an apple ale? really?! haha

Im starting w/2 days a week with legs... From what the pro's are saying if you are sore for that long (for me it was sore from leg day until its leg day again) then we should be working out that muscle group a bit more, arms, legs, back, etc.. I feel a big difference with 2 leg days as well

 

Do one heavy day and one lighter leg day. or split up what you do for them. DL and calves one day then squats and whatever else the other day.

Ill do legs twice a week but they are never the same workouts.

Ill do something like DL and weighted lunges one day then squats, calf raises, and split squats, or sumo squats another day. Squats and DL's are default for me but I mix up all the other stuff to keep from getting bored with it. Or strap on a weight vest and go climb a few hills and enjoy the sunshine

 

Ive got a buddy that works for a beer company and gets them for free so I couldnt say no! haha and its was extra crisp and cold and hit the spot.

 

I was definitely gonna do a light and heavy day and I usually do different exercises for them each week anyway. I usually do 2 workouts for quads and 2 for hams each leg day, so 4 total exercises. If I do 2 leg days, I'd try to do the same, but have 4 heavy day exercises at the beginning of the week and 4 light day exercises at the end of the week.

I've just got to find a way to cram all this into 4 days lol

 

90% of the reason I run these races are for pichars
the other 10% is the free shirts

 

put that picture in your wallet

get bitches

profit

 

agreed. I got a ton of pics from my last 2 races

and agreed on the shirts. so comfy

 

kinda annoyed at reebok though

they give you the same "finisher" shirt regardless of what race you did, and the shirts that I got were the same as the sprint I ran earlier in the year

but a shirts a shirt lol

 

Reebok shirts are pretty comfy i like american apparel 50/50 blend tho the best. Id say 90% of my closet consists of about 20 ROGUE tees cuz there all american apperal lol

 

So I've got an intersting question for you guys..

 

it was once, i was lonely....

did you find it?

you werent supposed to find it

 

You can't expect to be able to hide that shit from me

 

Jerking off before workouts does increase gainage.