OFFICIAL WORKOUT/TRAINING THREAD v2.0

[penner2k]

I felt a pop in my lower back yesterday when doing rack pulls

[chin3se604]

Originally Posted by LC21

No headphones in the gym = no motivation
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your motivation should come from your goals

[Phozy]

Strykn, im afraird your words of wisdom have lead to improper technique and injury.

YOUVE DOOMED THEM ALLLL

but on a serious note, there are so many injuries in this thread =(

[LC21]

Originally Posted by chin3se604

your motivation should come from your goals

That is true but i need music to get me going, feels weird without it.
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[SkinnyPupp]

OK for people doing supramaximal loads like rack pulls, quarter squats, partial shrugs, etc. I t hink you are only supposed to do like 5-6 reps MAX. A "set" should be no more than 2 or 3 reps. You'll get a lot out of it, but not if you injure yourself trying to do 40 reps or even 10.

Note I'm not a trainer or anything, but this is what I have gleaned over the years

Also note, this only applies to natural lifters. Those who are taking celltech are on another planet

[hal0g0dv2]

rack pulls is 3-6 for me

[SkinnyPupp]

Disagree on the partials, at least in terms of strength, especially if you do them fast. Basically you are working on the easiest half of a movement, giving you the ability to do loads you normally can't. Of course they should never be done at the expense of 'the real thing' but they are a useful tool for strength gain.

You do look like a knob when doing them at the gym, as everyone assumes that you are just trying to load up on numbers and nothing else. But who the fuck cares what they think right?

Of course, not everyone is trying to get STRONG, so

[hal0g0dv2]

here is 2 sample shoulder workouts if anyone is interested
A-1
seated db press 4sets 6-8 reps
incline rear lateral raise sets 4 8-10 reps
machine reverse fly sets 3 12-15 reps
A-2
Smith press sets 4 8-10reps
bent over lateral raise sets 4 10-12 reps
cross body deltoid sets 4 12-15 reps

i actually made this up and do this every 4 days switching between a1 and a2

[Jer3]

Originally Posted by keepz1

ice for the first 2 days then alternate ice and heat after that
take some anti-inflammatory pills. Doctor gave me naoproxen which is the same thing as aleve i just found out
I am still healing from messing up my back but im back at the gym just doing lighters weights and more reps

i was prescribed naoproxen for my shoulder and it did help a bit with the recovery process. and the icing and heat is essential as keepz said when trying to keep the inflammation down.

[michael20d]

you need to take it easy and make sure you don't hurt your self by going to heavy.

[hal0g0dv2]

Originally Posted by michael20d

you need to take it easy and make sure you don't hurt your self by going to heavy.

thanks

[Berzerker]

Everybody want's to be a bodybuilder but don't know one want to lift no heavy ass WEIGHT!

Berz out.

[Phozy]

I do =)

[TouringTeg]

Been lifting for 2 yrs now. Late to the party.

199lbs now... 10lb gain in 10 days on GOMAD!

Squat 300 x 8 reps tonight, bench 195 x 15 (will do 200 next time), barbell row 175 x15

[chin3se604]

^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks

[Gerbs]

Originally Posted by chin3se604

^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks

^ im curious too

[SkinnyPupp]

Originally Posted by chin3se604

^ do you notice a significant amount of fat gain and what kinda % milk are you on ?

thanks

Why would there be significant fat gain? Unless he was drinking skim (which we have to assume he wasn't!)

[Splmash]

Muscle up for 6 reps easily now =D

I was pumping DB chest presses and was finally able to get the 100s up by myself. YES!

[LC21]

Originally Posted by AME_VIP

Been lifting for 2 yrs now. Late to the party.

199lbs now... 10lb gain in 10 days on GOMAD!

Squat 300 x 8 reps tonight, bench 195 x 15 (will do 200 next time), barbell row 175 x15

Dam im falling behind. Plateau at 275 for 5x5 about 2 months ago and im getting weaker. Struggling with 2 plates and a nickel and dime. Wahhh. Im tempted to bring a whole gallon of milk to work.
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[Jer3]

speaking of milk, im curious what type of milk u guys drink/use for ur protein (if applicable). i only started using milk for my protein just a few months ago. i've always drank skim milk. yes some ppl say it tastes like shit and its like water but i guess i grew up drinking it so im use to it. is it beneficial in anyway to start drinking 1 or 2%?

[sonick]

More fat = more calories, good for bulking.

[nns]

Homo milk. 3.25% I think.

Does anybody know who the guy is at 0:34

YouTube

?

[SkinnyPupp]

Full fat milk for bulking

No milk for cutting

Skim milk for getting really fat and drinking horrible tasting milk

[MarkyMark]

And chocolate milk if you want to be awesome.
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[DC5-S]

Originally Posted by hal0g0dv2

here is 2 sample shoulder workouts if anyone is interested
A-1
seated db press 4sets 6-8 reps
incline rear lateral raise sets 4 8-10 reps
machine reverse fly sets 3 12-15 reps
A-2
Smith press sets 4 8-10reps
bent over lateral raise sets 4 10-12 reps
cross body deltoid sets 4 12-15 reps



i actually made this up and do this every 4 days switching between a1 and a2

That's all you do? That's nothing.. well for me. I do like 6 sets shoulder press, 5 sets side laterials , 5 rear and like 4 front raises.. am I doing too much? I find if I do less I don't gain anything.. but even then I've been plateaued for a long ass time now and just started doing a lot more for shoulders which seems to be working.. edit. Just noticed u work shoulders every 4 days which is close to twice a week
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