The Official Gym & Fitness Thread

Legs yesterday.

front squats: 4 sets of 135x10
deadlifts: 225x10, 315x6, then I went back to 225 and did 5 sets to failure with like 45 sec rests in between sets. Got my ass tight quick.
feet low leg press: 4 sets
feet high leg press: 4 sets

superset: I stole Julian Smith's thing here and did these with a 4-5 second pause at the top of the lift and my legs were screaming

leg extensions: 4 sets
leg curls: 4 sets

Skipped calves and abs because I thought I was gonna puke

 

I dunno, man. Whenever the wife dyes her hair blonde, she always gets mad because I start molesting her lol. (I'm a blonde, too).

 

#teambrunette

 

#teambald....anyone? Yeah, I'm bald at 27 haha...

 

#teamwhateverwillhaveme

 

#baldisbeautiful

 

Haha thanks guys.

 

I'm very aerodynamic when I squat.

 

https://www.youtube.com/watch?v=uo8N0tCtAh8

 

Merry Christmas ya filthy animals!

 

might be a repost, but thoughts on this one for beginners?
http://www.muscleandfitness.com/workouts/workout-routines/complete-mf-beginners-training-guide-0
I finish it off with anywhere from 20-30 minutes of cardio, rotating between bike and treadmill.

i'm two weeks into it and seems alright but like most who are just starting out, i keep wanting to do more (but not trying to hurt myself so I don't). the gym I use has a good selection of equipment and is expanding in a few weeks at a new location.

my only issue right now is it seems to lack calf exercises (only has calf raises). any suggestions for others I can throw in instead?

also looking for suggestions on routines or websites (with types of exercises) to do once finished with this. I'm open to try anything, if I don't like it I'll find an alternate.

 

Bodybuilding.com. They have tons of workout programs designed by the pros that you can read through and see what you like and give a shot. I used to do that before I got fixated on the big 3 lifts and now I make my own plans based around those and increasing those gains (I'm also apprenticing to become a trainer so I try to do for myself what I will eventually provide for my clients. Basically I'm my own guinea pig). Arnold's blueprint is a great one to try. Another one you can give a shot if you want to work on the main lifts is the 5x5 stronglifts program. That one has a good tracker app that makes it really simple to keep going.

For calves, just do various types of calf raises. It's about the only way to isolate them IMO. I use the leg press machine and put my feet on the pad at about the ball of my toe and just flex at the ankle. I do seated raises by laying a 75lb DB across my knees. I'll also do standing raises in the smith machine and stand with my toes on a plate so I can flex up and down. I spend about 10min on calves 3x a week. But they won't grow. I'm convinced that muscle is all genetics...

 

Today was one of the busiest days I've seen at my gym. I think everyone was trying to get away from their family or they were trying to work off their holiday debachuery from the weekend. Probably both...

I had legs (hams specifically).

Deadlifts - 135x6 225x5 315x4 405x1 (new PR. I legit saw stars after that pull and had to walk it off a bit before I continued) 315x4x3 (deficit)
Back extensions 10x4
Leg curls>deficit KB squats 8x4
Deficit split squats 8x3(x2, each leg on top)
Ham/Glute raise>wide stance stiff leg deads 8x3
Calf complex
5min stairs with 25#

I had a fan club encouraging me and snapping pics ...

My ego is going to enjoy January and seeing all the resolutioners

 

Seated calve raises and standing calve raises are about all you need. Each exercise hits different parts of the calves. But like @ThunderCookies said, you can inject synthol into your calves and they still wont grow...they're a weird muscle.

I went yesterday and there were like 4 people there. I can't wait til the new year because I love lifting in a packed gym #egoproblem

 

christmas eve and day was dead at ours, was kinda nice.

 

Also started my cut yesterday. Not stopping until I'm @tacopaulo lean. My plan is to not drink at all and to only cheat once every 3-4 weeks. Starting out at 3600 calories, 280 p, 380 c, 115 f. Gonna eat at these calories for like 2 weeks and see what happens weight-wise. I know 3600 calories seems like a fuck-ton for cutting, but I just finished my bulk at 4700 calories and was gaining less than a pound a week. Currently sitting at 210...I'm hoping I can start to get shredded without getting below 190. We'll see. Anyway, here's what I'm eating (I tried to keep it clean and was conscious about micros, sodium, cholesterol, etc.)

15 tbsp. egg whites with hot sauce
banana
Cheerios w/ whole milk
orange juice
whole wheat toast w/ peanut butter
cottage cheese

tuna sandwich on whole wheat (tuna, mayo, dill relish, mustard, hot sauce, lemon juice)
almonds

protein pasta w/ parmesian and 93/7 ground turkey
kidney beans

2 scoops ON
2 cups spinach
frozen mixed berries
whole milk
banana
1/2 avocado

crock pot chicken and rice (chicken, brown rice, cream of chicken, chicken broth)
low sodium spicy hot V8

1 scoop ON
Greek yogurt
whole milk
1 tbsp peanut butter

Only supps are fish oil, creatine, and protein powder. I'll also be swapping my 2nd morning cup of coffee with green tea.

 

@zacharypaul89