The Official Gym & Fitness Thread

I saw on SC where he weighed in at 240 yesterday! I know's he's 6'2", but 240 and below 10% bf is impressive.......if he's natty

 

I'd say he WAS when on an active roster.

 

Agreed. I remember his snaps back then and he was like 220. One doesn't simply gain 20 lbs of lean mass in a year...especially at 30-something years old

 

Freakin insane leg day yesterday. I'm doing this Layne Norton program that is a mix of high weight strength days and higher reps hypertrophy days. Yesterday was heavy legs. There were some early resolutioners in there yesterday and I started to draw a small crowd on my squats...nice little ego boost.

squats: 3 sets of 5 @ 315
hack squats: 2 sets of 6 @ 320
leg extensions: 2 sets of 10 @ 50 lbs per leg
still-legged deadlifts: 3 sets of 6 @ 275
lying leg curls: 2 sets of 8 @ 45 lbs per leg
leg press calve raises: 3 sets of 10 @ 330 w/ 6 sec pause @ peak
seated calve raises: 2 sets of 10 @ 90 lbs

My legs are already sore.

 

I've been on my own the past 2 mornings with the training group I've been volunteering with so I've low key been pushing my process on them. One of the guys had leg day today and he's been wanting to work on his depth but the main trainer was still pushing weight on him. I told him I'd help today. He has an issue with his right foot/leg where it is a little shorter and his heel doesn't sit flat so he has to wedge it with a small plate, especially with squats. I had him do bodyweight and he could barely get to parallel. After a few reps of that he got warmed up and I put 95 on the bar (a couple weeks ago the trainer had him doing 225 ). I made him do pause squats for 2seconds at the bottom 4x4. He'd come up and put the bar up and say it felt like he was pushing 500#. He wasn't getting ATG but it was much better than his heavy weight reps last go at it. So much more effective than pushing ego and weight. I had him do some narrow stance front DB squats after that and he was actually able to get much lower. I told him next time with a bar we'd move his stance in.

 

Christmas eve at the new gym in Pensacola FL. I go into the gym and I see the squat rack has 6 plates per side of the yoke bar. (585) I figure somebody is doing partials. Anyways long story short. The guy is doing full depth squats with it for sets of 5!!! Claimed his 3 lift is 2088! one of the top 5 (he claimed) powerlifters in the nation at 275#s. Made me look like a bitch with my 500# squats singles . humbling to say the least but motivating to see someone move that weight so easily.

 

Never heard it called a yoke bar before but I want one of those! My gym is too cheap to get new stuff but once I figure out my business I'll have one for my rack

 

what do you call it then??

 

Safety squat bar

 

Back/shoulders hypertrophy day last night:

Bent over or Pendlay rows: 6 sets of 3 reps w/ 90 lb dumbbells

T-bar rows: 3 sets of 8

Seated cable row w/ v-grip: 3 sets of 10 reps

Shrugs bracing upper body against an incline bench: 2 sets of 15 reps

Close grip pulldowns: 2 sets of 15

Seated dumbbell presses: 3 sets of 10

Upright rows: 2 sets of 15 reps

Side lateral raises with dumbbells: 3 sets of 20 reps

I LOOOVE this new workout. I'm getting sore from everything. My quads are on fire from heavy leg day Wed.

Flying to NYC with the wife this afternoon and I hit up Steve Weatherford on Instagram to get a workout in, but he's in AZ for the weekend (yes, he actually replied!). Maybe he'll come back in time for me to stalk him out and do Armageddon. Goal in NYC is to go to a gym at least once and to not eat like complete shit.

 

http://fox40.com/2016/12/30/man-killed-in-freak-weight-lifting-accident/

make sure you've got spotters you can trust...

 

I don't think a spotter can stop that. If the bar falls out of your grip they aren't going to be able to react and unless it was the Incredible Hulk they won't be able to catch the bar before it crushes your sternum or throat. All they can do is help get the weight off you after the damage is done

 

I guess you could say he had a...
















Killer workout

YEAAAAAAAAAAAAAAAAHHHHHHHHHHH

 

I think I'm going to start the new tradition of maxing out towards Christmas/new year. With all the dirty food I've been eating, I hit 3 PR's this week alone haha.

I ran into a buddy at the gym over break and he trains for powerlifting meets out near Cincinnati, OH. He said he thinks mobility is 75% of gaining strength...not just lifting day in and day out. I've read that stretching is supposed to increase your strength, but he showed me some specific hip flexor and shoulder stretches with bands. I just started doing them a couple times per week. I'll see how my lifts progress.

 

Well I'll consider yesterday my leg day haha. New Apartment on the 3rd floor... only a bad idea on move in day.... and after a legit leg day workout haha. Luckily I hired two guys to help me so I didn't have to do it all.

Yesterday's workout: a shit ton of stairs lol

 

Stretching post workout is a must, it gives your muscles room to grow

 

Welcome to the east coast