The Official Gym & Fitness Thread

I am starting SL 5x5 again, and I am going to do 10lbs til I stall on 3/5 of the exercises then I am going to drop 20% and increase by 5lbs.

If you have never done a 5x5 before, never done olympic lifts, etc, then you are going to want to use 5lb increments. You will fail because of form, before you fail because of weight.

 

http://www.youtube.com/watch?feature=player_detailpage&v=eKjYSbr-hlU#t=18s

Btw, CV axles that are leaking...

 

So once a month you add ten pounds same rep range same set range? So in a year your lifts increase by 120 lbs?

 

im sure it will taper off, but so far the gains are going great, almost after every deload week i break PR

 

i can do that

 

If it's been awhile since you lifted, or if you've never really done a strength program, your first couple weeks are probably going to progress rapidly. You'll probably be adding 10 a week easily until you start to get back to your usual numbers.

 

Damn, those #s look good! With cardio you're going to shred up if you're consistent with that. One a week do a high carb (good sources)/low fat carb up and you'll be shredded!

 

lol, because there is no point to being able to lift super heavy unless you're competing as a power lifter. im not speaking for everyone but i guarantee most guys on here and in every gym just want to look good for the ladies and when they look in the mirror. bragging about how much you bench is for high school kids.

exactly, it'll take you a little while to get your weights figured out. i have been doing my own variation of the 5x5 for a few weeks now and i just keep track of how hard my last workout was. if it was super hard to get my last set complete or don't make my rep of 6, or 5 in the 5x5, i'll stay at that weight. as soon as i am able to get all my sets without having to really struggle, i'll go up 5. keep track of all your weights/workouts. make sure your technique is proper even if you have to use lighter weights.

 

yeah, im already way leaner since i started cutting at the beginning of this year, and also none of my old pants fit anymore lol got a couple of gym trial to get my last fix on some iron before i leave. once i get to asia its gonna be mostly ghetto workouts and sprints. hopefully when i get back i'll drop at least 5% bf, then its back to the iron lol

 

i lift heavy because i enjoy it. also i believe in building the strongest version of yourself. physically and mentally. those people who lift for others will not last. im not one of those people, altho i have to admit i've been getting eye fucked a lot lately lol

 

well, that's just it, if you like it and what you're doing, that's great. i also enjoy pumping iron, have for years and won't ever stop. i also like to look good for myself and my woman. i have also found that going heavy is really hard on the body after time. i am a lot older then you though so my bones and joints feel it more.

 

ugh , you don't have to remind me i hear it from my old training buddies all the time. im not looking forward to it

 

lol, let me know how you feel about those crazy squats you're doing in 16 years!
really though, if you're in the gym no matter what you're doing, that's great. the hardest thing to do is stay positive and motivated week after week, year after year.

 

I love ghetto workouts......prob because I've always had limited equipment, lived in apartments (currently a small condo) or just don't like the gym atmosphere. I love being outside in the fresh air too. I'm a firm believer that being able to manage your own body easily through chins, push up variations, handstands, jumps, sprints, agility and flexibility, etc makes you a better conditioned athlete all around.......the carry over to everything is amazing!

Good luck man!

 

I did my first, tracked (in over a year,) work-out on SL5x5, yesterday. I had my Wife take a picture of me, front and back... and I am an out of shape, 6'3", 185lb, IT guy. My legs are very small.

Those pictures should be great to refer back to, once I am a couple months in to my work out.

Also, we are switching over to Paleo, for our diet. We have both lost at least 5lbs, and we haven't even cleaned out the cupboards yet (we plan to do that on Sunday.)

I love strength training but I am going to continue working on my hiking/trail running, and flexibility. Its important to me to stay well rounded. I don't want to spend too much time in the gym, like the guy above, so I always look for ways to change it up outside.

 

This is probably going to be the single best move you do for your "new you". It's funny, people can literally be neurotic about their workouts, spend hours reading articles, get angry when they miss a workout, etc..., yet not spend more then 20 minutes coming up with their diet. Then wonder why they aren't getting results.

If your sleep or diet aren't in check, you're going to get shitty results, and you're running on borrowed time.

Go easy on the fruits. Lot of people will have low energy levels, especially for the first week or two, and feel that they need to up their carb intake with fruit. Exact opposite of what you should do. Instead up the fat intake, then the energy will skyrocket. Foods like red meat, bacon, real cow hamburgers (none of that turkey shit, or 99% lean meat), coconut milk (in a can, not the cartoned junk), and nuts are going to be your best friends.
There's a lot of stuff out now about carb partitioning, so I'd look into that as well if weight loss is your main goal.

Check out the paleosolution podcasts as well. Good shiz comes across in there all the time.

 

We are mainly switching to Paleo because it feels like the right thing to do. I don't feel I need dairy in my diet and I understand why grains aren't good for digestion.

Two weeks ago I weighed 195lbs on the scale at the gym. Its the one I use for my baseline. Yesterday I weighed 185lbs. As you can see form this thread, I was drinking two gallons of milk at that time...

 

I think this week is an ideal time to take a full week of rest off from the gym. I haven't made any solid gains in the past 2 weeks, and I think I need to recharge. Plus, got finals coming up next week and a bunch of projects due this week.

 

Stay loose and get tons of sleep.
How long have you been going without a good rest?

 

you need deload to make gains man, take some time off and you'll be itching to get back.