The Official Gym & Fitness Thread

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hey man dont get down on yourself... at least you're still trying and going... keep it up... most travelers say F it and skip

 

http://www.bodybuilding.com/fun/starting-strength-review-of-mark-rippetoes-barbell-bible.html

It's a 3x5 workout similar to strongman 5x5. I'd gained good weight while doing it last year (only did it 2 months) and being an ecto I feel I've been wasting time doing isolation shit since that is not my gig, don't need to burn 10k calories being in the gym for ever...

I had a workout partner for 1.5 years and he quit the job and moved away so now I'm left working alone on my correct routine, we kinda just did random shit before

 

ah okay!

 

first day back in the gym yesterday, and you know its gonna be squats and deads, took it easy tho, worked my way up to 405 on deads for 6 sets of 4-10, raw no gear nothing not even shoes lol and went up to 455 for squats for 8 sets of 2-8 reps. fuck man i am paying for it today lol DOMSing like a mofo, only thing i can do today is arms everything else feels fubar, seems like 2 month of no real lifting didnt affect my strength.

 

^ yeah pretty much, walking up n down a flight of stairs felt like walking through mordor

 

You're going to die at a 12 min pace?

Matt

 

i don't exactly have the physique of a runner :/

yesterday ran 5 miles in 54:20.....getting there

 

sounds like you are trying to lose weight, do you have a gym memership? doing high intensity weight training circuit is hellof a lot more fun than jogging. why not burn fat and build muscle at the same time, write down the workout and how many round you gonna do, 45-60 seconds between each workout, you be in and out in 30 minutes and probably burn more calories than jogging.

 

well said i was gonna go easy today but i met a legand today in the gym, 74 years old former competitor in powerlifting, practice judo and weng chun, speaks perfect chinese(he's white) doing perfect form deadlift and rackpull, we got to talking and we got to lifting, mainly on the rackpull, GET THIS he and i pull 545, yes 74 years old, not muscular but stronger than a raging bull on viagra, buddy of mine got video i'll try to get it.

PS: he weights like 150lbs

 

here is the vid
http://www.youtube.com/watch?v=qLbsVvf2CPc
we put another 50lbs on this after cuz i thought that was his max of the day but nope lol

 

Yes and no. If he's lifting as well, then adding in a circuit/HIT/CrossFit style training on top, he could start walking or crossing the line of over training. A nice, slow paced cardio can do wonders for fat loss as well as letting your upper body rest from lifting.

I do agree that circuits is more fun then running though. I usually talk myself out of long cardio and do sprints. Then on my off days I'll mow the lawn, or do some type of manual labor to get the heart going a little bit, but not have it pumping like I'm doing Fran or Cindy.

 

i am trying to lose weight and build muscle. here is what i've been doing for 2 weeks:

• monday: squats, walking lunges, deadlift, romanian deadlift
• tuesday: 5 mile run
• wednesday: shoulder press, circuit (inverted row, upright rows, front shoulder raises, widegrip pull-ups), standing bicep curls, overhand curls, in-and-out shoulder flies, 7-7-7 bicep curls, and throw in seated rows or bent-over rows if i have time
• thursday: 5 miles run
• friday: bench press, tricep kickbacks, dumbell press, skull crushers, flys (cable or dumbell), tricep rope pushdowns, incline dumbell press
• saturday/sunday: 5 miles run one day, rest the other day

 

So yesterday was leg day and I'm feeling it... Because of a bad knee I could never really do a proper "squat" so I was able to get a really good brace and I finally did some proper squats... Holy crap... I'm walking funny.. Because I did great form I did lighter weight than usual but it was awesome!

 

I'd switch the Tuesday and Wednesday workouts, then drop the Thursday workout and turn it into a rest day. Then change the Sat/Sun run into sprint intervals.

 

I never understood why people do rack pulls for 6 inches. I always do mine just below the knee.

 

to eliminate all leg muscles. once the bar is slightly above your knee cap you are pretty much using all back muscle to pull that weight.

 

Depending on form, my legs move less than the guys do in the video. But I also have a long torso. Not hating, I understand what works for some doesn't work for all.

 

the guy is a former olympic competitor, trained with bruce lee for weng chun and judo black belt, even tho he's 74 years old i was scared to say anything lol

 

That's cause he can still run faster than you