OFFICIAL WORKOUT/TRAINING THREAD v2.0

[strykn]

Originally Posted by gunz4hire

no dude, im actually not that weak, ive been training for almst 2 years now, can bench 185. i just like doing the pendlay rows in high repititions. u need a full sized plate to do them but my pulling strength isnt good enoguh to pull 135 10+ times

training 2 years and benching 185 is fucking pathetic, and that is the cold hard truth.

[hal0g0dv2]

Originally Posted by strykn

training 2 years and benching 185 is fucking pathetic, and that is the cold hard truth.

fuck u dude that is my max














per hand and then some

[Spidey]

Originally Posted by strykn

training 2 years and benching 185 is fucking pathetic, and that is the cold hard truth.

depends what his goals are. Not everyone wants to be a lizard looking juice monkey

[J.C]

unless hes 100lbs

[Fcukedd]

Originally Posted by BlueG2

depends what his goals are. Not everyone wants to be a lizard looking juice monkey

strength =/= juice monkey

[hotong]

Originally Posted by Fcukedd

Yeah I was surprised, and coming back was not an issue either. Definitely a hit and miss like GFitTrain said

Maybe it was a good day? Is it usually very busy? hopefully tommorow is the same I come from metro town to Richmond sports club

[instantneedles]

Originally Posted by BlueG2

depends what his goals are. Not everyone wants to be a lizard looking juice monkey

Strykn this is directed at you I presume?

[instantneedles]

It can depend on the person's build as well... Some guys are built to deadlift, some guys are built to squat, some guy's built to bench, you get the idea. People have different strongpoints and weakpoints in their physique.

And cmon guys, 185 isn't all that bad... just cus some of you bench 3 plates plus doesn't mean a 185 isn't a strong improvement.

[jasonturbo]

DB chest press @ 90lbs like a baus

Oh, and I'm 160lbs at 5'11"... not bad for a lanky guy

[JACKED]

Originally Posted by GFitTrain

Don't go to Nash I used to train there. Every member pays a different price. Sportscentral is good and cheap.

Fuck that gym looks awesome. Not sure if I'd enjoy the commute though

and its hard to look like a "juice monkey" benching 185.

its definitely not bad though. everyone progresses at different rates - no big deal.

[spideyv2]

Originally Posted by BlueG2

Just because you started using the equipment, it doesn't mean it is yours until you are done all your sets. It's called "working in". It is called etiquette. Ever been on the other end of waiting for someone to finish 5 sets, while they take 5 min breaks hogging equipment?

Exactly.

If someone asks me how many sets I have, I tell them, then offer them if they want to work in. It's different if you're doing squats and the dude wants to work in and do some bicep curls.

Edit - And Xilley, if I ever see you at my gym and you ask me how many sets I have, I'll tell you to suck my dick.

[jasonturbo]

My workout program lately has been as follows, all based on 5 sets of 5 reps (More reps if possible but then the weight goes up) Semi-typical 5x5 heavy program.

Day 1 Legs - 5 sets of squats, I often go a couple extra sets to really punish the legs and my range of motion is FULL, like ass to floor. I have been limited with my ability to do leg exercises as I have two ankle injuries I have been nursing)

Day 2 Shoulders - 5 sets of DB shoulder press (I will alternate this with overhead press, usually on a smith machine - please don't throw rocks at me for using smith machine), followed by 5 sets of shoulder flys.

Day 3 Upper Back - 5 sets of BB bent over rows, usually follow up with some cable rows, wide grip chin ups, and/or T-bar row. * I seem to have real issues isolating the muscles in my upper back

Day 4 Chest - 5 sets of pushing the world down, I alternate DB and BB chest press both flat and incline... usually throw on a set of cable fly's and thats about it, always get good chest pump and based on my proportions I could probably afford to skip a few chest days hahaha.

Day 5 Lower Back - It's a straight up deadlift party, go until I either almost puke or black out. I DL x2 my body weight right now, w/ straps though and I keep my legs straight as a MOFO, she's all in the back.

Day 6 Tri's and Abs, I basically get down on decline and alternate about 10 sets of skull crushers along with sit ups in-between... just hog the decline bench for 30 minutes. Followed by weighted oblique dips and some cable pull downs/extensions to finish off the tri's.

Day 7 Useless bicep and whatever else day, curls are gay but whatever, hit the forearms too, though they get a lot of use form the NWS threads anyway.

Day 8 (Magical weekday) Usually and off day, can't get back to legs yet as Back is still all fucked up, unable to squat manly weight.


So obviously I have holes in my game, critique away, I know I should probably get some shruggies in there, cardio is off the map, though I plan to start running for ten minutes again as a warm up, gave myself till the end of the month before I start using my ankles as they were intended.

I know there is a million ways to workout but for me this has really been working in terms of actually getting a good pump going... Current mission is gaining though if I continue to eat like a fairy that won't happen... will cut in spring before beach season with a touch cardio and slightly leaner diet.

I eat the following:
Quick mass and ON gold standard whey 50/50
Kre Alkalyn EFX (2 pills per day)
Occasionally I also eat solid food.

I only juuuust started the creatine, and wasn't able to workout before November as I was recovering from head injury (Has a lot to do with the ankle injuries hahaha)

Anyway, you're all a bunch of Chads so whatever advice I get will promptly be ignored, spring will roll around and I will still weigh 160, at which time I will get on a cycle and be more motivated than ever thanks to my pathetic physique.

[SkinnyPupp]

Originally Posted by BlueG2

depends what his goals are. Not everyone wants to be a lizard looking juice monkey

If your goals are "fucking around in the gym wasting time" then I agree

[kcl38]

At the gym today and overheard two power lifters sitting by a platform.

"You hurting today?"
"There's always pain, but at least this is just from lifting"
"Ain't that true."

Thought you RS brahs would appreciate that.

[pinn3r]

there's this pinner guy who wears the same hugo boss tracksuit every time at Anytime Fitness, always talking about scrapping/fighting to his buddy
he says it out loud too, like he wants everybody to hear it

"yo did you hear about ---" ... "yea fuck i was gonna smash him out" .. "he's a lil pussy"

the next day
*talks about somebody with a shank* ... "held him and knocked him in his face"

Spoiler!

pls stop

[ts14]

Originally Posted by pinn3r

there's this pinner guy who wears the same hugo boss tracksuit every time at Anytime Fitness, always talking about scrapping/fighting to his buddy
he says it out loud too, like he wants everybody to hear it

"yo did you hear about ---" ... "yea fuck i was gonna smash him out" .. "he's a lil pussy"

the next day
*talks about somebody with a shank* ... "held him and knocked him in his face"

Spoiler!

this happened allot after the Vancouver canuck riot . literally walked into a gym full of brown guys bragging about what they destroyed and who they did it with.

most uncomfortable conversation to hear kuz they are yelling out every word like everyone must know the full story

[instantneedles]

Originally Posted by kcl38

At the gym today and overheard two power lifters sitting by a platform.

"You hurting today?"
"There's always pain, but at least this is just from lifting"
"Ain't that true."

Thought you RS brahs would appreciate that.

haha, what time'd u go? and was it busy?

[kcl38]

Originally Posted by instantneedles

haha, what time'd u go? and was it busy?

Went around 6 today. Was pretty busy, worked in with a guy on a squat rack and any time either of us finished a set we got asked how many more. Then the platforms were both taken so I kind of deadlifted between the platforms at the smith.

By 7 it was decently empty and when I went at 8 last week it was pretty much empty.

[blkgsr]

you guys have any tips for upping bench and over all chest strength?

my squat and DL numbers are "decent" enough (for me) but my chest and especially my bench press has always been weak

also, anyone have any good links to read up on new routines etc....currently getting back into the 5x5 but open to something new

thanks

[PK6o4*]

closegrip bench and overhead press, and eating enough
Posted via RS Mobile

[Sid Vicious]

anyways, heres some basic programming advice. good assistance exercises (i.e. these are worth your time)

bench: weighted dips/chinups, close grip bench, incline bench (db or barbell). db rows
squats: none that i can think of. plyos, sprints?
deadlift: good mornings, db rows, RDL/SLDL, glute ham raises
OHP: seated military ohp, 60 degree incline press, chinups

[jasonturbo]

Originally Posted by blkgsr

you guys have any tips for upping bench and over all chest strength?

my squat and DL numbers are "decent" enough (for me) but my chest and especially my bench press has always been weak

also, anyone have any good links to read up on new routines etc....currently getting back into the 5x5 but open to something new

thanks

Is it cause your chest is weak? Or because your shoulders/rotator cuff can't hack it?

I was never really able to get passed 60lb DB chest press, then I started working out shoulders and my DB chest press jumped like crazy. (As did BB bend of course)

[noTirl]

since there is higher traffic in here
for those that need supplements BB has 30% coupon right now no idea when it will end

L30WINNER

*looks like deal is dead

[Recon604]

Originally Posted by noTirl

since there is higher traffic in here
for those that need supplements BB has 30% coupon right now no idea when it will end

L30WINNER

nice find, time to stock up all the BOGO offers!

[ts14]

did legs and chest yesterday

doms since 5am