The Official Gym & Fitness Thread

Photos like these usually motivate me to go to the gym.

 

Hypertrophy leg day today, really liking the strength and hypertrophy splits, best of both worlds.

Jefferson squats 4x12
Quad extension 4x12
Ham curls 4x12
stiff leg deadlift 5x8
Front squats 5x8
leg press 5x8
Barbell lunges 4x10
back squat 6x6

 

Yes, I like that split too!

 

Fat legs checking in

Also finally got my mom to workout, mother&son shot

 

please do tell

 

I see, right now it doesn't really matter since I'm fat as fuck lol can't even see what I'm working with

 

Mom looks cute. Just saying.

 

Figured this would go perfect in this thread. Last statement is my favorite by far.

https://www.youtube.com/watch?feature=player_embedded&v=rGgoCm1hofM

 

Today was Shoulders, Lunges, and Core day.

10x10 Dumbbell Press (warm up)
5x5 Dumbbell Press
10x10 Barbell upright Row (warm up)
5x5 Barbell Row
5x5 Barbell Press
5x5 Cable Upright row
Farmers Carry 50 meters x 4
50 Lunges No weight
100 Lunges With kettle bells
Swiss Ball crunches
Flutter Kicks
Plank

 

Oh man what a workout, i thought that i was gonna die lol
Jefferson squat: 115lbs x10x6
Quad extension: 150lbs x12x4
Hamstring curl: 100lbs x10x4
At this point my legs are pumped as hell im walking around like bernie.
stiff leg deads: 135lb x6x4
Front squat: 135lbx10, 185lbx6, 205lbx6, 225lbx3, 135lbx10
Over head squat: 45lbx10x2, 65lbx10x2, 95lbx10x2
Back squat: 315lbx6x4, 365lbx5, 135lbx12
Leg Press: 215lbx10x2
Rack pull: 405lbx1, 455lbx1

By far one of my hardest leg days, and afterwards when i got to the locker room, i foolishly sat down, and when i try to get up i got the leg cramp of the century, i literally sat in the locker room for 30 mins, because everytime i try to move it will cramp.

 

Nice work Eric. That's a huge change from last year when were we camping. Keep up the good work and your place cracks me up every time I see a picture of it. Got to love the 4runner door sitting on the porch.

 

Thanks, ya my parents are crazy hoarders

 

Oh yea, definitely making progress in the squats. I started alternating again a month ago between 4-5 sets of 10-12 reps on Mondays and the 5x5 on Fridays. I increased the weight by 10 lbs on my last set today to see if I could do it and did 5 reps at 205!!!

I realize that kind of weight is nothing for some of you guys on here but considering I could barely squat 135 last July I think it's damn good progress! I

My only concern now is that I'll be leaving town for a month next Thursday and I have no idea what kind of gym equipment there will be. I also use the gym in school for squat days and I won't be taking any classes this summer. So no access to that gym until late August. I need to find a gym with free weights around me, but the only thing near me is a Planet Fitness and, well, I'm not even going near those fixed squat racks, whatever they're called.

Guess I'll have to get a new gym membership for a few months.

Edit: I used to HATE leg days when I first started out last summer, but now I can't live with out them! Now my goal is 250 lbs at 5 reps by the end of this year.

I used to run and mountain bike alot so I never cared for leg workouts, but these days it's a different story!

 

Man that just made me so happy lol good progress man! If you can't find a proper cage or rack, try over head squats, its a way harder squat that can be done with less weight, to give you an idea i do 135 over head for reps while i do 365 back squat for reps and i feel the same burn.

 

What's a good heart rate to reach. I got a new pulse ox I'm messin with while I work out after 2 miles runnin I usually hit 160 today I hit 170 doin suicides and other stuff

 

you want 60-70% of max heart rate, that way you don't lose muscle.

 

Thanks for that! The only thing that worries me though is my right shoulder. It's the reason I haven't touched a bench press in years. Something about the mechanics of a bench press makes it pop and I can feel the joint move around in the socket when it does. It's not painful for me to do push ups with a weighted vest though.

I really don't know what the difference in motion is between the push ups and the bench press. I used to be able to dumbbell presses with 90 lb dumbbells when I was active duty and at one point rep 135 lbs 30 times.

I know that with out the bench press, I won't make any significan gains, but I'm still doing exercises the PT recommended me a few years ago for my shoulder. Dr. and PTs said I'd be extremely lucky if my shoulder ever gets back to 100%...haven't gotten lucky.

Funny thing though I can still do lateral raises with out a problem.


long post... -_-