The Official Gym & Fitness Thread

Went waaaay over on my fats today. Damn it. But hit my 500g carb goal and was just under my protein goal. Makin all kinds of gains. All kinds.

Yesterday was legs. Can't walk today. Tomorrow is gonna suck ass. Second day is always the worst . Today was bench. Still hitting 4x4 with a few heavy singles afterwards. 205, 225, 255, 275 for 4, 295, 295, 305 for singles. Feeling a lot stronger lately.

 

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Leg day was badly timed.. I forgot I have a hike and a run to do in the next two days..

 

Did legs yesterday. Doing my deadlifts, I got the wife to film me on 405 so I could see my form...it was awful. My back was so rounded, but I got 2. I waited a few mins and did another one at 405, making sure my back was arched correctly and I got it about halfway up and had to bail...I dunno if it was because of my new (correct) form or because I was just tired. It was very disappointing, but it's worth it if it saves me from visiting snap city. I got her to watch me on my way back down the pyramid and my form was perfect. I guess, in an attempt to lift that heavy ass 405, I had to sacrifice form. I'm gonna go for it again next week when I'm fresh to see what happens.

Also, as predicted, my front squats are fucking awful. I'm going to keep doing them every week until I get my numbers higher...I haven't been doing them long. It blows my mind that I can squat 365 like it's nothing, but 225 on front squats almost killed me lol

deadlifts: 135x20, 225x10, 315x6, 405x2, 315x4, 225x6, 135x10
front squats: 135x8, 225x.5 (lol), 95x12, got pissed and walked off
finished the workout on leg press, leg extensions, and leg curls, then did calves and abs

Yesterday was a very disappointing day in the gym lol

 

Curls = gains...geico gets it

 

amazing haha

Geico loves da gainz

https://www.youtube.com/watch?v=P31KJK9sTR4

 

I'm on my 3rd week back and feeling so much better about my strength gains. I've never been as strong as other dudes my height/weight but to me it's an accomplishment because, well, lifting more than you could lift before is always an accomplishment right?!

On that Wendler 5/3/1 program, was supposed to hit 285 yesterday. Ended up getting 4, felt cocky and put on the 3rd plate. Looking at what you guys lift, that's probably easy. But 2 years ago, hitting that 3rd plate for the first time was amazing for me. Now I'm on my 3rd week back and I already hit 315x2! I then hit some front squats after, followed by nothing but back exercises for the rest of the session pretty much.

For those of you who have tried Wendler 5/3/1 or something similar, you probably have seen that week 4 is always a deload week. My question for you guys, is how often do you guys do a deload week?
Also, how many days a week do you guys typically go to the gym. For as long as I've been lifting, I've almost always stuck to going every other day (i.e. 4 days/week). I'm a firm believer in rest. Am I resting too much?

What are your guys' thoughts?

 

Also, @zacharypaul89 the headphones you recommended came in on Monday. Broke them in yesterday... All I can say is awesome! Thanks for the recommendation!

 

I go 5 days a week M-F and rest weekends. Sometimes I do a 6-day week program and only rest on Sundays, but usually one of those 6 days is a light ab or cardio day which could be considered 'active rest'...

I like to deload every couple of months. I just finished a 9 day deload which was the longest I have ever gone. It was probably a bit long but with the holidays it was easy to take the break. I love the soreness I get the first week back after a deload.

 

Nice, man! I think I could afford fitting in an extra day right now since I'm still on break from school. The whole 'every other day' thing works out great for when I'm busy during the semester. I like to think my off-days aren't always lazy/unproductive either though. I try to run some football routes with buddies or go for some hill sprints on an off-day here n there.

Yea, as I mentioned before, Wendler 5/3/1 schedules a deload week every 4th week. But I'm so motivated from the strength gains I've been making that I'm tempted to skip it. Maybe I'll do a deload week once I hit a plateau or something.

 

I go 5-6 days a week usually.

As far as deloads, I do it whenever I feel I need it. It's been a couple months since my last one. I'm getting stronger and feel good, so I don't see a need for it right now.

Here is what the last month has looked like. The days with a check mark are the days I was in the gym

 

Has anyone done the 'Built By Science' workout plan from bodybuilding.com? I think I am going to give it a go. Wrote down the arm day to try it out today but I'll start the actual 6-week plan on Monday.

http://www.bodybuilding.com/fun/built-by-science-six-week-muscle-building-trainer.html

the chick on the main page is a smokeshow so I sort of got suckered in, but I like it after I read more

 

How much water do you drink in a day? I just read I need to consume half of my body weight in ounces (i.e. I weigh 165 so I should be consuming 82.5 ounces a day). I don't get anywhere close to that. Maybe half that...I'm going to get a gallon jug and just make myself get through the whole thing each day.

 

my deload was when I got sick for a week. Does that count?

 

I bought a gallon jug from Amazon. I go through one a day.

 

Yes.

 

drink to your thirst and youll be fine

 

I have a 32 oz. Nalgene bottle. I refill it about 3 times a day.

 

You did 315x2 on bench or squats?

Most people think muscles grow in the gym, but they grow when they're resting (repairing). I go 4 days a week and try to put as much space between workouts as possible. I've been on an upper/lower lick lately, so I'll do something like this: upper on Mon & Thurs and lower on Tues & Sat. I don't understand why people don't try to hit a muscle more than once a week. Recovery is done after around 48 hrs, so if the muscle's ready to go again, why not do it!? You can still hit everything twice a week without doing an upper/lower split, too.

I usually deload like 2-3 times a year lol. I don't feel that I need too that much because I'm not powerlifting or anything and I do heavy/light days.

I try to do a gallon a day. I can definitely feel the difference when I slack. I have more energy and just feel better when I consume more water. The easiest way I've found to do it is with a 32 oz Gatorade bottle. It's easy to carry around and you're splitting the gallon up into 4's, so it's easier to keep up with. Carrying a gallon jug around all day is a pain in the ass and trying to keep up with glasses/bottles of water is a pain, too, but for me, the 32 oz gatorade bottle is the ticket