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Old 12-07-2012, 01:24 AM   #22726
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I think he's including his dinner
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Old 12-07-2012, 01:45 AM   #22727
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Benched 290 x 1 after a tiring day and shitty diet. 315 i'm comin at ya
i'm 290 x 5 right now COME AT ME BRO
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Old 12-07-2012, 01:47 AM   #22728
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so years almost over
anyone hit their lifting new years resolutions?

i wanted 2/3/4 (bench, squat, deadlift) @ 140lbs lol
as of today

1x160 / 5x260 / 2x315

2/3/4 for 2013

Last edited by J.C; 12-07-2012 at 01:52 AM.
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Old 12-07-2012, 10:13 AM   #22729
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Is it normal to feel pukey after taking protein shake after workout and then eating dinner.
I took two scoops which is about 150g of protien.
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If you're ingesting 150g of protein and then eating dinner yeah it's no wonder you feel like puking. You're putting huge stress on your body trying to process that much at once.

First of all unless you have Wizard brand protein powder you're not getting 150g from two scoops. Brands vary in their scoop size but you should be getting no more than 50-60g of protein per shake. That is all your body can actually process and make use of at one time. Any more is just wasted, it'll go right out the other end. Second - you're not making use of the supplement by taking it and then eating right away. The point of the shake is to fill in a gap when you're not having a solid meal. Space out your intakes so that your body has a chance to metabolize everything and feed your muscles. I typically walk in the door from work and eat right away, relax for an hour, hit the gym for an hour, and then have a shake immediately after. Approx 2.5hrs between full intakes.
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Old 12-07-2012, 10:54 AM   #22730
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Quote:
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so years almost over
anyone hit their lifting new years resolutions?

i wanted 2/3/4 (bench, squat, deadlift) @ 140lbs lol
as of today

1x160 / 5x260 / 2x315

2/3/4 for 2013
hit 1/3 of them

3/4/5...not quite there at a 505 deadlift yet unfortunately. deadlift is easily my weakest lift (stuck at around 475...weak lower back)

bench hit 315 already gonna try for 325 near the end of this month

but well over 405 in squat, gonna try 425+ at the end of this month
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Old 12-07-2012, 11:53 AM   #22731
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when can it be mine turn for aesthetics


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Old 12-07-2012, 12:32 PM   #22732
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Doing the basic cycle in the smolov program... Fridays are brutal. 10 sets of 3. Only got to 7 and failed after 2 more tries. Feels bad man. Squatting 4 times a week drains the shit outta you
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Old 12-07-2012, 02:31 PM   #22733
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when can it be mine turn for aesthetics


fucking 50lb twig of peace, or pieces if snapped in half
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Old 12-07-2012, 02:35 PM   #22734
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when can it be mine turn for aesthetics


According to 15 year old girls, this is hot.

Bishes
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Old 12-07-2012, 03:08 PM   #22735
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for flat DB press, what are some good technique videos or guides to achieve better results? I feel like I do not get that full pump from doing DB press on my chest.

When i do flies though on a machine, i get a really good pump. Is it because I am using the wrong muscle group?!?!?
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Old 12-07-2012, 03:08 PM   #22736
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^ 5% bodyfat baby!
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Old 12-07-2012, 03:14 PM   #22737
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for flat DB press, what are some good technique videos or guides to achieve better results? I feel like I do not get that full pump from doing DB press on my chest.

When i do flies though on a machine, i get a really good pump. Is it because I am using the wrong muscle group?!?!?
it's because you're not feeling it in your chest, go slower on movement or pick a lighter weight
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Old 12-07-2012, 03:20 PM   #22738
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i have a question about eating. so i decided to bulk up for the first time and now im at about 180 from 160ish, my questions are what should i be eating to help me bulk? what should i stay away from? and should i just eat as much as i can?

tia
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Old 12-07-2012, 04:18 PM   #22739
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I failed at my last bulk but I think for others to help you,

List your BF %, Height, Goal?, and how much calories you've been taking in. And how long it took for the 20lbs gain.

I believe RedSir? said it best, for regular guys like us, makes no sense to bulk. Just cut to a good weight, then slowly and steadily add on weight.
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Old 12-07-2012, 04:24 PM   #22740
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I failed at my last bulk but I think for others to help you,

List your BF %, Height, Goal?, and how much calories you've been taking in. And how long it took for the 20lbs gain.

I believe RedSir? said it best, for regular guys like us, makes no sense to bulk. Just cut to a good weight, then slowly and steadily add on weight.
what do you mean regular guys??

my bf% is prolly around 24
height 5'10
goal is 190 - 195
i dont know my calorie intake i just try to eat as much as possible
and it took me about 3 months to gain 20lbs i kinda went over board on the eating and ate a lot of crap
but now im going clean it up
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Old 12-07-2012, 04:37 PM   #22741
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disregard diet/nutrition, acquire strength
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Old 12-07-2012, 04:43 PM   #22742
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Stomach flu. Lift extra for me, guys.....
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Old 12-07-2012, 05:20 PM   #22743
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Does anyone know where I can get foam rollers around here? I know I can get PVC pipes at homedepot/Rona, for cheap, but I also want foam rollers. Anyone know where and how much?

Thanks.
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Old 12-07-2012, 06:01 PM   #22744
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disregard diet/nutrition, acquire strength
going bear mode is only fun for so long
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Old 12-07-2012, 06:40 PM   #22745
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Does anyone know where I can get foam rollers around here? I know I can get PVC pipes at homedepot/Rona, for cheap, but I also want foam rollers. Anyone know where and how much?

Thanks.
Have you tried a tennis ball? I actually prefer it over a foam roller, because it allows me to pin point the spot better.
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Old 12-07-2012, 06:50 PM   #22746
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back day today, my favorite day and im sick. time to get everyone sick =]

i dont want to eat everything in sight because i lose to much cardio
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Old 12-07-2012, 08:15 PM   #22747
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hit 1/3 of them

3/4/5...not quite there at a 505 deadlift yet unfortunately. deadlift is easily my weakest lift (stuck at around 475...weak lower back)

bench hit 315 already gonna try for 325 near the end of this month

but well over 405 in squat, gonna try 425+ at the end of this month
Yeah, a 475 deadlift is weak

You have no idea how hard I'm mirin at your lifts...

How often do you train? and what else do you do besides the 3 compound exercises?
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Old 12-07-2012, 08:29 PM   #22748
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Yeah, a 475 deadlift is weak

You have no idea how hard I'm mirin at your lifts...

How often do you train? and what else do you do besides the 3 compound exercises?
Workout 1
Primaries
Bench
Back Squat

Assistance
Close Grip Bench (3x10)
Chinups (usually do 5 sets as many reps as i can)

Workout 2
Primaries
OHP
Front Squat

Assistance
Incline Db Press (3x10)
Weighted Tricep Dips (5x10)

Workout 3
Primaries
Bench
Deadlift

Assistance
Kroc Rows (3x20)
Good Mornings (3x10)

i usually only have time for 1 assistance tho, and depending on how i feel ill drop the 2nd day of bench. i follow 5/3/1 progression so 3x5 week 1, 3x3 week 2, then 5/3/1 for week 3. powerclean around 1-2 a week
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Old 12-07-2012, 08:44 PM   #22749
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Haven't really went for PRs recently but bis/tris/shoulder day was today and I felt like moving up. Hit 185 x 6 on Close Grip Bench Press and dropped it to 135 x 7 for two sets.

Progressive overload for the win
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Old 12-07-2012, 09:06 PM   #22750
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Is it normal to feel pukey after taking protein shake after workout and then eating dinner.
I took two scoops which is about 150g of protien.
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^ i get that everytime
So it's normal I guess...

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1 scoop = 75g? what brand are you using lol

you may be lactose intolerant
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1 scoop of 75g protein? is this realtea?
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R u drinking grinded up raw meat
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grinded up tigers: 60% more protein, every time.

I made a mistake - 2 scoops = 68g.


So this is normal? I didn't take any protien today in case this was a bad side effect or something. Yesterday and prior i was taking 2 scoops for breakfast and 2 scoops post work out - so 4 scoops a day.

for what it's worth, it take this Magnum Nutraceuticals Quattro at Bodybuilding.com: Lowest Prices for Quattro
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