4000/5000

I did 5x5 and still road my 636 Ninja during the week and weekends. My legs were sore all the time but you get used to it.

your body will get use to the increased volume,

Cool, that's very helpful.

It looks like I'm on track calorie wise. I just need to up my protein intake, that's the part I find difficult as fuck.

Any tips to relieve knee pain?

I've been in asked 3 times in the last 2 weeks if I'm on Steroids. Guess that means my hard work is showing :)

Berz out.

I thought you were riding the bike. :P

Nope I can't afford it :(

Berz out.

Same here brah... Bumped into a couple quite a few highschool classmates over the course of the week, and each one of them noticed the gains haha, feels good man!

sickest back workout for me today... i find I work my back alot better when i ease down the weight a bit and go for 10 reps, cus any heavier and I won't be able to get the full range of motion with proper form... This goes for rows, lat pulldowns, etc.. and all the other pulling motions

Pffft I wish I only had to eat 3600 calories to gain/maintain. Try like double that :concentrate:

If you're doing hard exercise every day or have a day job involving manual labour, then sure, the 18 cal/lb body weight is not enough.

7200 cal a day at 200 lbs isn't unreasonable, but me thinks you're grossly over exaggerating calories.

I am eating prob 2000 calories
I know I'm dieting but I have not lost much gains while Dieting this whole time

Yeah I'm not eating 7200 was being a bit sarcastic, I think I'm around 6000/day. Depends how much GOMAD I get in lol

massage, stretch, and don't use exercises which stress the knee

creams can help too

if you get a major tear you're out of luck

are you still doing chocolate GOMAD? :suspicious: homo is tasting like shit right now and my cookies and cream i just bought will probably be best with 2% watery flavour :okay:

I go back and forth between chocolate and 1%. I appreciate that it's not getting maximum benefit but I'm still getting something like an additional 2500 calories and 120g of protein in a day. My stomach couldn't handle whole milk, and I can't even do a full 4L every day but I get as close as I can. Since starting GOMAD I've probably produced enough methane gas to kill everyone in my gym.

for those of you doing layne's power/hypertrophy routine, how long are you in the gym?

Hour and bit

:fuckthatshit:



thats my 'maintenance' target :okay:

I always facepull :okay:

I wish the Oval weightroom was for experienced individuals only; no noobs.

Everyone has to start somewhere.

there's a difference between noobs and douchebags

a douchebag can bench 315 but he'll throw plates around, slam weights, talk on his cell phone, hog machines

I don't mind noobs. So what if he's got 5lbs/side on the bar and he's squatting, atleast he's keeping good form and keeping track of his weight, that's more effort than most people put into the gym. I'll go out of my way to help a noob because i know the gym can be intimidating as hell when you're starting out, if a guy I know is a douche asks me for help I'll be much less inclined to start a conversation... I'd rather go to a gym full of noobs than douchebags

Oh, I don't disagree. But when I see people curling in the squat rack, sitting on the DB rack while talking to their friends, doing lateral DB raises and using an incline bench to rest their other elbow - it gets a bit much. Oh, and the GF who sits on a bench while she watches her BF do his workout. That's cool! Weights all unorganized, plates left on the bar, etc.

But hey, what do I know right? I've only worked out there for the last 8 months or so.

BTW, I don't regret posting this or my previous post. In the end of the day, it's the gym I go to.

So sorry to vent. Every time I use anything, I always put it back where I found it. If I walked half way across the gym to grab the EZ curl, and then walked back, used it, and was done with it - I'd take all the plates off, and bring the collar, plates, and barbell back where I found it. It's just courteous. I don't sit on the bench 5-6 mins at a time between sets on my phone. I put the 45s with the 45s, the 35s with the 35s. I even organize the plates on the squat rack so the next guy isn't digging for what he needs. Oh, and I don't bring people to the gym that I know aren't going to do anything, and haven't done anything for the last few months they've been around. Yes, that is me, Mr judgemental. Please shame me for enternity.