The Official Gym & Fitness Thread

Let me know how that is - I just looked at it but I did shoulders/tris on Saturday so I was going to do Back today that doesn't look like enough back stuff on day 2...

I think I'm going to go back to push-pull-leg and just start with pull today and get back on track by next monday.

 

That's because it is lol. Protein and supp of the year for 10 years in a row.

 

free stuff + flex/pose photo shoot = are you really asking?

 

This was the first workout program I ever did years ago and I loved it. Haven't done it in 5+ years, but decided to go back to it.

 

Do it. And then get me cheap stuff


And I need spank bank material...

 

Right there with y'all, the beach did me dirty. Diet sucked and the booze didn't help. Ready to get back to it after a week off and hope to smash some legs tonight

 

Good pull day -

Did everything 4 sets of 8..

Wide grip pull ups
V-grip cable rows
Close grip lat pull downs
1-arm DB rows
Bent over BB rows
Cable curls
Overhand cable curls
Lying cable curls

Finisher - 4 rounds smith machine ladder climb (lay on your back and put the smith machine bar as low as possible where you can still fit under it. Palm up grip and row/pull your body to the bar. Go to failure and then move the bar up one setting and go again. Go until your fully standing.

 

Planned on doing Doug's 4 day, but decided to do my own thanggg. My ass cheeks were so sore I thought I was gonna fall down a few times.

squats: 135x10, 225x10, 315x3, 225x8, 135x10
barbell lunges: 135x8, 135x6
deadlift: 135x10, 225x10, 315x4, 375x1, 405x.5 (I couldn't pull 405 today...it's usually a piece of cake )
leg extensions: 2 sets of 15-20
lying leg curls: 2 sets of 15-20
leg press burnout: 2 sets feet high til failure, 2 sets feet low til failure
calves

 

Forgot to brag earlier - daily ego boost. Was doing my finisher and a lady came over to me with her daughter. I'm guessing she was around 15/16. She politely asked me to show them how to correctly do a squat with a barbell. The funny thing was, the gym trainer was right there and they asked me instead of him.

So my wife is finally on board with me getting my personal training certification. Step 1 in owning my own gym. Now I just have to figure out where to start on this. @JordanSmith127 you still on this thread?

 

Dont know if im on this thread or not but alas!

I cant wait to get back down to my lean weight(~165, im 175 now)

Just started a new program today as i get back into shape to run again(parkour)



The first workout today fucking nailed me.. i feel sooo good tho.

 

https://www.nasm.org

 

Back and bi day for this guy.

2 sets of wide grip pull ups to failure

Rack pulls
1x15 @ 135
2x12 @ 225
2x10 @ 275
2x8 @ 315
2x6 @ 365
2x3 @ 405

Superset all those sets with alternating DB curls x10-15 @ 25.

Superset:
3x10-15 close grip cable row
3x10-15 plate curl

Superset:
4x10-12 Single arm cable lat pull down
4x10 hammer curl


Superset:
4x12-15 single arm DB row
4x10-12 single arm concentraion curl (supinate wrist at top)

 

Weighed in today 192 after a long day of dog training in this heat. I don't like being skinny! Can't wait to just bulk up again, although running pt tests at 215-220 is not fun

 

I agree completely I'm enrolled I enrolled in their trial classes and have been studying for the last month

 

@zacharypaul89 you had one job man. One job.

I ordered a tub today as well as orange, mango passion and berry blitz. Pre workout for the rest of the year

 

I second that. Of course at a discounted rate @tacopaulo

 

Ate super clean all weekend and it was a struggle. Messed on a portion size of rice but damn did it help legs Saturday night.

Saw that earlier. Got 4 tubs of Hyde, 1 tub of cellucor peanut butter marshmallow, 1 tub of ON mocha something (heard it was delicious), and some ON optimen

 

Holy fuck dude, do you even take preworkout?

 

i stay in the shaddows lurking, but not posting

i think certifications are a joke. its just a paper behind your name. I hate the ACSM. so any but them, id look into NASM they are okay but they focus too much on there bullshit OPT model. I have heard the ACE cert has gotten way better then it used to be so maybe try that. as much as everyone hates crossfit my CCFT/CFL3 is the hardest to get and requires the most pre-reqs. iv done nasm and issa. problem is all they teach you is how to use there training model. your honestly better off taking a anatomy, physiology, nutrition and kinesiology class at your local community college. it would be way more benifical if you already know how to lift. even most exercise science courses and nutrition courses so out dated now with the shit they teach but you atleast learn fundimental things like how metabolism works and what exactly vo2 max and shit is.

 

I'm not trying to just do the minimum or take the easiest route but I do just want to do whatever is necessary so people will want to let me help them. Any schmo can set up a Craigslist ad or a Twitter account and try and strum up business. I just want it to be legit and I also know I still have a lot to learn and want to learn as much as possible. It will help me in my own fitness journey as well. I used to work at the YMCA with youth programs so I had to do a lot of the same trainings as the fitness staff (CPR/AED) so I'm familiar with that. I was just getting lost online with all the different groups claiming to be the one stop shop for a trainer certification.