The Official Gym & Fitness Thread

Erhmhugurd hurlar herp

 

So i know iv said this before but things have always gotten in the way and its never happend. I know zach will be proud, im gona be stopping crossfit for 8 weeks to work on body building and aesthetics. I need a break from competing and wana try something diffrent for a bit and something thats quick and has me in and out if the gym in an hour or so.

So Iv written an entire program which im testing before maybe offering it as a strength class at our gym (small group training and PT is all we do). Its been about 3 years since iv done any bodybuilding for more than a week so itll be interesting to see what happens. I wanted to offer anyone here the program to try out if they are looking at switching up there routine. Its a simple program its 5 days a week and hits everything 2x per week. Standard rep and set ranges 12-15 and working down to 4-6 over the 8 weeks so nothing crazzy fancy, figure "keep it simple stupid" however it does incorporate super sets and drop sets. It also is verry structured toward verry strict rest periods beetween sets. That being said im doing it with one other trainer at our gym so would like some more people to try it out and see what kinda results come after the 8 weeks. I can email it in ready to print log sheets.

For me starting.
H: 5/10
W: 185
BF: 9-10ish?

B Squat:385
F squat: 325
DL: 405
Bench: 230 (jacked shoulder)
Strict press: 145 (jacked shoulder)

Dont expect these to change:
Clean and jerk: 285
Snatch: 230
1mile run: 5:25

Here are the pics i took before doing the first session today which was chest and back.

 

I just recently had to start actually trying better. My diet wasn't the greatest and I wasn't exercising at all. I work IT so my job is sitting in front of a computer all day. Well, I had a blood test done and my cholesterol was high and my A1C was 8.6 went on lipitor and metformin. My cholestorel went down after 3 months, but my A1C went up to 9.7 So I am going back to the doc tomorrow, but in the mean time I started eating well and exercising. Walking as much as possible, taking the stairs instead of the elevator. And now I am trying the T25 program. My diet so far has been cheerios with fat free milk in the morning, salad for lunch, then some kind of meat like chicken or fish for dinner. Also, stopped drinking pop and have gone to nothing but water or iced tea with no sugar.

 

I just made some adjustments to hit legs twice a week...it will suck but one time was not enough and I was getting out of proportion IMO.
Today is leg day because everyone is doing chest lol

 

you won't regret it i feel like legs need more than once a week to grow. hit a heavy day and then a high rep day maybe? i was the opposite my legs are wayyy out of proportion i was squatting 5x a week cuz my damn shoulder always hurt, i was hesitant about lowering my squat volume because i dont want to loose my quads which are like the one thing I'm happy with lol. i did my measurements yesterday and my waist cam in at 31" and my quads at almost 26" so there only 5" off hahaha

 

Finally joining the dark side...good for you.

Also, your quads are fucking ridiculous

I do every body part twice a week and the results are much better than just once....Why wait 7 days to hit a muscle again when it's healed and ready to go again in 3?

That's exactly what I do for upper and lower days: I do a high and low rep day for each, so you get the best of both worlds (strength & hypertrophy)

 

im gona be doing for this little cycle just a hamstring day and a quad day. iv been doing heavy for so long figure i should try some hyp stuff maybe they'll get even bigger lol

 

I thought about splitting legs up like that, but I've never actually tried it...today is leg day, so maybe I'll do it this week

 

Depending on carb intake, vascularity is ridiculous.

 

Damn man I thought I had decent legs. Mine are 27" but I'm also 216-218lbs haha.

Did heavy squats this week for the first
Time in a few months after front squaring during that time. Hit 335 5x5. Did some other isolation work and then did some hitt by running up his steep hill a few times.

Me and my two buddies are maxing next week. Hope to hit 350-360 for bench, 405-415 for squat and dead 450ish.

 

Hey guys, got diagnosed by doctor with bulging disk from an accident a few years ago. I'm going to pain management and just got my second epidural injection. I'm pretty much band from heavy lifting (squats and any power lift/clean, etc...) for the rest of my life...

Anyone here do a body weight workout or low weight high reps workout? Looking for a new routine. Might do a modified crossfit routine but that's a last resort.

 

No need for this long of a "multi quote" with the pics & stats yall posted but you cats are doing awesome! AND I have so far to go...

 

I did a leg day last week and was sore for almost a full week ...I hit them hard yesterday and felt it this morning. Today its back and bis...

 

Did legs yesterday, too. Upper-A today.

Sadly, The BPI Vortex sucks. I took a full rounded scoop yesterday and felt absolutely nothing. Gonna up it to 2 scoops today and hope something happens. At least I got a BOGO deal on it, so doing 2 scoops per workout won't make me too completely pissed off lol.

Yesterday's lower-a:

squats: 135x15, 225x10, 315x2 (didn't go past parallel), 225x10, 185x10, 135x10
Romanian deadlifts: 225x10, 315x6, 225x8, 225x6
seated leg extensions: 2 sets of 12, 10 @ 55 lbs per leg
lying leg curls: 2 sets of 11, 10 @ 45 lbs per leg
calves
abs

 

If any of you are looking to build strength or are just getting in to the gym because you've been out of it for awhile and lost all your gainz from when you used to lift....here's a good program for you. Take your protein and preworkout and you'll be a beast in no time!!!!

I tried this one today, it was harder than doing murph with 40 lbs of gear in combat boots at a mile above sea level.

 

Going to start Kris Gethin's 4 weeks 2 shred today. Then, it's time to start gettin big (for me) again. Getting strict in my diet again for the next 4 weeks. Except maybe this Saturday. Might have to pull a Zach...Got a...friend comin to town to celebrate my birthday and might have to have a few drinks

 

Haha no kidding...Mon-Fri, I'm a mad scientist when it comes to diet and training, but Sat-Sun, I turn into Frank the Tank...I'm going to try to go another month without cheating/drinking to speed up results again. I did good in June, but ever since the 4th of July, my weekends have been bad lol

 

Uhm yea....a friend. I'd pull my ass to the gym to get jacked as fuck for that friend....put on a good show, mmmhmmm.

God I wish I was ant man and could just...never mind, after I did that I'd need will smiths pen from MIB, I don't need remember you pounding that omg sweet ass.

 

Just had to take a co-worker out for lunch...ended up at Five Guys - now I gotta eat my healthy shit tonight before going to the gym