[RRxtar]

making such good progress and solid strength gains at the gym and my motivation is so high right now but my shoulder pain isnt getting any better. i guess i should take a week or 2 off over the holidays. :( i guess its going to be cardio and legs for a bit.

[SkinnyPupp]

add on 200-300 calories and week that helps, if u can not start at 5000 a week
Try and added 200-300 calories every few hours :)

[LC21]

How do i get ripped but yet still eat chips and all that good shit? Teach me. SHOW ME THE WAY!!

[hal0g0dv2]

How do i get ripped but yet still eat chips and all that good shit? Teach me. SHOW ME THE WAY!!

GTFO

[RacePace]

How do i get ripped but yet still eat chips and all that good shit? Teach me. SHOW ME THE WAY!!

run or swim all day everyday, then you can be like Micheal Phelps and eat 10,000 calories a day

[Xnova]

just wondering, how does the cardio bike benefits your body? i usually do 5 minutes of hard cycling just to warm up my legs for weight lifts after

[Relyc]

Cardio benefits your body in any number of ways. Depends how much cardio you do and at what intensity.
Before heavy weights you should be doing relatively light cycling, not hard. It's just meant to warm your muscles up and get the blood flowing.

[Xnova]

what if i add up the pressure on those bikes so its harder to peddle. will they benefit my legs

[SkinnyPupp]

http://www.latinoreview.com/images/user/picard-facepalm.jpg

[chr1s]

http://www.latinoreview.com/images/user/picard-facepalm.jpg

the only suitable response. +rep

[jakobi]

why would you want to do that....only if you burn lots of calories a day....
i work in construction...i burn like 4000+ calories a day from that and when I eat 6000+ calories a day, i maintain weight...7500+, i gain weight

micheal phelps eats 10,000 calories a day, so does lance armstrong but they burn lots when they go through training daily....
Mariusz Pudzianowski, world's strongest man eats over 10,000 daily(he said he loves to eat chocolate) BUT he trains like a mad man every single day n still got an awesome physique...sure he takes steroids but what other strongmen look like him...

How do i get ripped but yet still eat chips and all that good shit? Teach me. SHOW ME THE WAY!!

[azndvdiz]

Been training for 9 months straight.
Started with a weigh in of 260lb (yes i was fat not gonna lie)
Currently I weight 200lbs!!!
Currently bulking up, and will cut up when spring hits.
The Gym has become my second home.
For anyone out there who is trying to lose weight dont lose hope! Stay dedicated and just DO IT! dont be scared by the others in the gym who are bigger/stronger/faster than you! Do what you need to do, and believe in yourself!

feel free to pm me for any questions on how I did it and how It has changed my life!

[BlackV62K2]

I usually work out @ the gym we have at work but since I'm on holidays I've been going to the local gym at the leisure center. Is it normal to have wannabe gangs of asian crews working out in Ed Hardy clothes LOL? Seriously do you really need a 5+ man crew to go to the gym. At least they all use the same machine so they aren't really in the way haha. It's quite funny lol.

[RacePace]

yes, quite normal, asian crews or brown guys in the CA/Ed Hardy. I don't pay any attention to them though

[RRxtar]

shit. took my 2 weeks off that i wanted to do for a general rest now im having trouble going tonight haha. at least with the way work has gone in the last 2 weeks, ive been getting a hell of a full body work out for 60 hours a week


edit: strength didn't drop off much, but endurance took a big hit. couldnt do as many sets or as many exercises at my usual intensity. i figure 2 rotations will be back to good.

the good news is my shoulder pain, and the rest of my aches are all gone and my body feels rested. the 2 weeks off was as much of a forced rest than anything else with work schedual and christmas, etc. 13 hour work days dont leave much time for the gym.

alot of articles i've read suggest taking a week off every 6-9 weeks.

[SkinnyPupp]

2 weeks is a really long layoff

[CivicTypeRice]

which gym do you guys go to
Im looking for a new gym with
-Good enviroment
-not too crowded
-nice people

[azndvdiz]

I usually work out @ the gym we have at work but since I'm on holidays I've been going to the local gym at the leisure center. Is it normal to have wannabe gangs of asian crews working out in Ed Hardy clothes LOL? Seriously do you really need a 5+ man crew to go to the gym. At least they all use the same machine so they aren't really in the way haha. It's quite funny lol.

lol I see this all the time! but they usually last for a week or two than they dissapear again and a new batch comes in! I sometimes feel bad for them when they are lifting more than they can handle and they only do half of the requried motion :( but then again it is entertainment

[azndvdiz]

shit. took my 2 weeks off that i wanted to do for a general rest now im having trouble going tonight haha. at least with the way work has gone in the last 2 weeks, ive been getting a hell of a full body work out for 60 hours a week


edit: strength didn't drop off much, but endurance took a big hit. couldnt do as many sets or as many exercises at my usual intensity. i figure 2 rotations will be back to good.

the good news is my shoulder pain, and the rest of my aches are all gone and my body feels rested. the 2 weeks off was as much of a forced rest than anything else with work schedual and christmas, etc. 13 hour work days dont leave much time for the gym.

alot of articles i've read suggest taking a week off every 6-9 weeks.


thats awesome! good thing your strength didn't take a hit! I would suggest just to take maybe a week off lifting and just do cardio? just even 15-30mins of it just to keep your body in that state!

[chr1s]

cameron rec centre by lougheed mall isn't bad for my purposes. i'm pretty new at this stuff, so i mostly use free weights. feels nice going at 7am when no one is there.

[Wykydtron]

Well the day I was going to start week 3 of my program, I broke my ankle! YAY! The whole point of my starting this program, was to help lose the weight I gained from spraining my ankle in summertime....so much for that.

[RRxtar]

thats some shitty luck haha. funny thing, i sprained my ankle pretty bad in the summer and lost weight. different body types eh.

[Wykydtron]

I have decided to do as much core/gut/ab work as possible while I am immobile.

[rickross888]

Been training for 9 months straight.
Started with a weigh in of 260lb (yes i was fat not gonna lie)
Currently I weight 200lbs!!!
Currently bulking up, and will cut up when spring hits.
The Gym has become my second home.
For anyone out there who is trying to lose weight dont lose hope! Stay dedicated and just DO IT! dont be scared by the others in the gym who are bigger/stronger/faster than you! Do what you need to do, and believe in yourself!

feel free to pm me for any questions on how I did it and how It has changed my life!

it's ridiculous how much weight he's lost. every time i see him i'm amazed. props to u D.
the gym has been my second home too ever since September. took a week off during christmas week. it was the first week i took off in 4 months, i cringed everyday to go workout loll, but i'm back to my 5 days a week workout routine again and it feels great.
just wondering if anyone else here by chance works out at gold's gym ubc?!

[abinga]

Ive been off from the gym since the 21st. I believe I had food poisoning and then caught the flu back to back. I am hoping to be back by Sunday, I need to kick some gym ass!

[shmarbles]

i try to work out everyday but every other day its the total gym, on the off days its martial arts kicks, and handstands im kind of a gymnast,but more of a tricker wich is a person who combines martial arts break dancing and gymnastics together i was just wondering if anyone in here does tricking in the vancouver area

[chr1s]

any advice on how to get a bigger back? don't know how to describe it, but like a muscular back.. like back pecs lol. that's my goal. kind of like how cartoon batman stands and his back kind of bulges.

[Wykydtron]

Weight training that target your back. I've always been taught though, that you don't want to focus on just your back or you chest. You need to do both, or you can throw off proportions and balance etc. One of the reasons why you see guys with huge chests walking around all pushed/hunched forward...it's because they don't work their back so the muscles pull them forward.

[azndvdiz]

any advice on how to get a bigger back? don't know how to describe it, but like a muscular back.. like back pecs lol. that's my goal. kind of like how cartoon batman stands and his back kind of bulges.

lat pull downs
deadlifts
barbell rows
chin ups

[hal0g0dv2]

any advice on how to get a bigger back? don't know how to describe it, but like a muscular back.. like back pecs lol. that's my goal. kind of like how cartoon batman stands and his back kind of bulges.

pull ups will widen your back, do some rows, lat pull down if your fat and cant do a pull up. dead lifts will do the trick

http://img399.imageshack.us/img399/8642/image004fv1.jpg

[Elevorett]

Been working out for around a year very solid. Good diet and working out 5 times a week has gotten me from 130 to 160. I'm a serious hardgainer. I've hit a good plateau at 160 and for the first time i'm starting squats and deadlifts (I know I know i've never done them before). They have been really good for me up to this point. :)

[JoKerZ]

Hey guys, does anyone work out at YMCA next to Langara? If so, PM me, I need a few pointers to get started!

[hal0g0dv2]

never really noticed how hard decline bench was, almost passed out but shit it hits the lower pecs great, did 45plate and 35plate on each side

[RRxtar]

fucking fantastic. a broken rib has put me on the shelf. so much for my routine and goals i had planned for the next 6 weeks before i go back to work in the spring. after my 2 week break in the beginning of december i had been making huge progress and my motivation has never been higher. :swear::swear::swear:

[kAzE-]

BW: 62kg

PRs: 5/2/2009
Clean and Jerk: 90kg
Snatch: 70kg
Front Squat: 115kg
Back Squat: 135kg
Deadlift: dunno, last time I checked it was 150kg, should be much higher now.

[hal0g0dv2]

going 2 try and max my bench out tonight

[Berzerker]

Good luck... What kind of weight are you expecting I was thinking of doing the same thing next chest day ... see if I'm over the 250lb mark yet :D

Berz out.

[hal0g0dv2]

warmed up with 175 for 10 reps then went to 215 for 6 reps then i did 255 for 4 reps, 275 for 2 reps, and did that for 2 sets
the bar is 35 right ?

[Berzerker]

Bar is 40 or 45 I think def. NOT 35 :D Awesome stuff if you hadn't fatigued with your earlier sets you prob could have got close to 300 for a 1 rep max !

Berz out.

[hal0g0dv2]

Bar is 40 or 45 I think def. NOT 35 :D Awesome stuff if you hadn't fatigued with your earlier sets you prob could have got close to 300 for a 1 rep max !

Berz out.

yeah i was thinking the same thing
i did dumbbells b4 because my friend was taking 4 ever to get to the gym so that fucked me up also

[E=mc²]

Hi, just wondering
what types of protein shakes do you guys take? I'm planning on bulking up a little while losing some fat (it IS possible right? I've read that as long as you stick with your workout routine + throw in cardio + eat properly it's possible).

I'm planning on getting some protein shakes to increase my calorie (protein) intake and working out 3 times a week, but I don't want to gain fat?

Has anyone done this?

BTW, do you guys think I should forget about dumbbell curls, and just do chinups/other bicep exercises?

thanks

[SkinnyPupp]

Hi, just wondering
what types of protein shakes do you guys take? I'm planning on bulking up a little while losing some fat (it IS possible right? I've read that as long as you stick with your workout routine + throw in cardio + eat properly it's possible).

I'm planning on getting some protein shakes to increase my calorie (protein) intake and working out 3 times a week, but I don't want to gain fat?

Has anyone done this?

BTW, do you guys think I should forget about dumbbell curls, and just do chinups/other bicep exercises?

thanks
You need to decide what you want to do - lose fat or gain muscle. You will lose a bit of fat while gaining muscle if you do it right, and more muscle will lead to more fat loss. But I think everyone should start with muscle gain - the more muscle you have, the easier it is to burn fat.

As long as you are consuming enough protein and calories to put on muscle, and not eating too much carbs, you won't get fat. Assuming you are working out properly.

[L0uie69]

warmed up with 175 for 10 reps then went to 215 for 6 reps then i did 255 for 4 reps, 275 for 2 reps, and did that for 2 sets
the bar is 35 right ?

you are just wasting energy before you got to your working sets

[RRxtar]

you are just wasting energy before you got to your working sets
if i didnt do warm up sets before heavy sets i would tear my shoulders right off the sides of my body.

[hal0g0dv2]

if i didnt do warm up sets before heavy sets i would tear my shoulders right off the sides of my body.

werd
i am not going to dive into doing 2 plates on each side right away

[L0uie69]

werd
i am not going to dive into doing 2 plates on each side right away


of course warm up, i did not say don't warm up. but why pyramid your way up to your working set? Doing 10 reps at 175 then and 215 for 6 and 265 for 4 and when you FINALLY get to your working set for 275 x 2 x 2 you exerted most of your energy performing those warm up sets. The purpose of warm up sets are to get your body ACCUMULATED to the weight not pre exhaust your self. I prefer doing triples till i reach my working sets.

[E=mc²]

You need to decide what you want to do - lose fat or gain muscle. You will lose a bit of fat while gaining muscle if you do it right, and more muscle will lead to more fat loss. But I think everyone should start with muscle gain - the more muscle you have, the easier it is to burn fat.

As long as you are consuming enough protein and calories to put on muscle, and not eating too much carbs, you won't get fat. Assuming you are working out properly.

I'm already a bit fat from not working out much since high school (grad 3 years ago). I'm not someone you would consider fat, but I do have a bit of a belly which I've developed.

So would it be best to just focus on gaining muscle and then as you said, more fat loss will result? I want to take protein shakes etc. But I don't know if my goal is to eat more calories than I do normally, or eat the same amount but just more proteins, less carbs (for the purpose of gaining muscle while losing some fat).

any help would be appreciated

thanks!

[Berzerker]

Figure out your calorie intake for a day. Figure out how much you burn with work and working out. If your burning more than your consuming you need to take more in. If your worried about protien only there are High protein/Low Calorie shakes out there as well. If you want to lose fat you have to burn more than you consume (calories) thats why burning fat AND building muscle doesn't go hand in hand. There is a reason people "bulk" then "Cut".

Berz out.

[Berzerker]

of course warm up, i did not say don't warm up. but why pyramid your way up to your working set? Doing 10 reps at 175 then and 215 for 6 and 265 for 4 and when you FINALLY get to your working set for 275 x 2 x 2 you exerted most of your energy performing those warm up sets. The purpose of warm up sets are to get your body ACCUMULATED to the weight not pre exhaust your self. I prefer doing triples till i reach my working sets.


I don't think doing 4 reps is warming up unless you were stopping yourself at 4 and not going to fatigue. I usually never drop below 4 reps. If I can't do 4 I take some weight off.

Berz out.

[Berzerker]

Well my 1 rep max is 260 depending on the weight of the bar. I had 2 plates and 2 10's per side so ... I guess if the bar is 35 thats 255 and if the bar is 45 its 265 so we'll call it 260 lol.

Berz out.

[hal0g0dv2]

hate doing shoulders
that is all

[RRxtar]

bar is 45

[hal0g0dv2]

bar is 45

sweet

[Berzerker]

What kind of things you do for shoulders? I don't mind working em hurts like hell though :D

Berz out.

[hal0g0dv2]

What kind of things you do for shoulders? I don't mind working em hurts like hell though :D

Berz out.

i do shoulder press in like the squat cage with the bar and seat, i do 35 plate then 45 plate then 45 and 5 then try to do 45 and a 10.
after that i will do reverse pec deck i find this his the back of my shoulders nice, then i will do some side lateral raises on a incline bench i will lay on my side. after that i find my shoulders kill, does not take me long to get soar shoulders witch i like. maybe do some barbell shrugs at the end

[hal0g0dv2]

just curious
how many of u guys do squats and what kind

[RRxtar]

for shoulders i do:
90* dumbell presses
lateral raises
front raises
80* smith machine barbell presses
upright rows
shrugs

sometimes reverse flies on back day


i dont really think presses do much for size for my shoulders. i press quite heavy and i've got small shoulders. i find more size growth comes from front and lateral raises, altho i prefer the strength gained from presses.

[hal0g0dv2]

for shoulders i do:
90* dumbell presses
lateral raises
front raises
80* smith machine barbell presses
upright rows
shrugs

sometimes reverse flies on back day


i dont really think presses do much for size for my shoulders. i press quite heavy and i've got small shoulders. i find more size growth comes from front and lateral raises, altho i prefer the strength gained from presses.

yeah that is true, hit the shoulder in diff directions

[L0uie69]

just curious
how many of u guys do squats and what kind

free squat, box squat (above/at/below parallel) , zercher squat, bulgarian split squats

[hal0g0dv2]

u guys ever do front squats ?
leg day tomorrow whoooooooooo

[rickross888]

i've never tried doing front squats are they harder?

[Wetordry]

dumbell squats only...no access to cage yet

[hal0g0dv2]

i've never tried doing front squats are they harder?

yeah they are

[kAzE-]

Squats:

Front
Back
Overhead

All ATG.

[hal0g0dv2]

just got back from doing legs today
started with normal squats, warmed up with 45 plate on each side then 45 and 15 plate for 8 reps then 45 and 35 on each side for 6, then i did two 45 plates for 4 then i tried to do two 45 plates and a 25 for 3 almost had to ditch it on the last one barley got up. i go all the way down to. did some calve raises on the leg press, then did lunges with bar and weight, finished off with leg extensions w0w my legs are burning

[Berzerker]

Wicked rear delt trick I use is this... Instead of doing the machine rear fly, stand beside the cable machine with the height set at your shoulders.... mover over and grab the ball then keeping your arm straight, pull the cable for a full rep. The range of motion is huge and really kills the rear delts more than that machine. Don't pull it across your chest but sweep it out.

RR 90lb dumbell presses is crazy man.

Berz out.

[liu13]

okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?

[hal0g0dv2]

okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?

cardio man
you could do situps to the moon and not loose that weight, do some cardio and eat a little better, cut the garbage out of your diet, try to cut sugar out and u will be good

[RRxtar]

RR 90lb dumbell presses is crazy man.

Berz out.
haha no no.

90 degree not 90lbs. and i just realized today that 90 degree is actually 85 degrees and what i thought was 80 degrees is actually 75 degrees...


a 90lb DB shoulder press is pretty nuts. im stuck at a repping max of 70lbs. i can shoulder press more than my bodyweight in the smith machine tho.


Berz out.

[BlackV62K2]

Yeah 90lbs db shoulder press is nuts. I'm between 70-75lbs for that exercise.

[rickross888]

still feeling the squats and deadlifts from yesterday. the feeling you get walking up and down the stairs after getting back from the gym is priceless

"squat til you puke" :thumbsup:

[s3an]

okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?

It's all in the diet. Eat Clean, high protein, low carbs, low fat.

Cardio will help as well. HIIT is said to be very effective.

[E=mc²]

So I've been doing this lately:

Day 1
Biceps/back
-deadlifts
-chinups (did a whopping 3 chinups!)
-lat pulldown
-bicep curls

Day 2
Triceps/chest/shoulders
-bench press
-dunno wtf to do for triceps specifically, what do you guys recommend?
-shrugs+other shoulder stuff forgot the name (hold dumbbells, raise arms)
-crunches

you guys think this is good?

note that day 1/day2 merely represent diff workout days, not necessarily back-back days.

[BlackV62K2]

For triceps, do dips, skullcrushers, close-grip bench, overhead extensions. That's what I do.

[RRxtar]

you need to do at least a shoulder press on shoulder day.


there are effectively 10 movements your body needs to do in some form or another to strengthen itself

push something straight up above your head (shoulder press)
pull something straight down from above your head (pull ups/pull downs)
push something straight out from your chest (bench press)
pull something straight towards your chest (row)
standing up or pushing with your legs (squat)
picking something up off the ground (deadlift)
bending forward at the waist/abs (sit up)
straightening up at the waist/lower back (lower back extension)
pushing something down from your shoulder height to your waist height (dip)
pulling something up from your waist height to your shoulder height (upright row)

obviously there are serveral variations of those exercises, and more that target more specific point of certain muscle groups, but those are the fundimental movements of the human body and if you just did each of those 10 movements split into a couple days a week at the gym, you would still make natural progress.

[hal0g0dv2]

when you do back you indirectly work your arms . i never do biceps just triceps. u work your arms enough on other shit
rows and back day

[E=mc²]

interesting

just a question about food. Where do you guys buy your food?

I'm considering eating turkey sandwiches as part of my lunch for the protein and my friend said something about for $13 at costco, you can buy a huge stack of turkey meat. Unfortunately he ripped off the side of the wrapping that says the weight so I have no idea just how worth it it is. But it sure sounds good and way more worth it than the deli (obviously).

Where/what do you guys buy? I can't afford to spend too much. I figure $45 for the shake every 1.5-2 months (unless i buy the 25lb from TP which would be way more worth it), and the rest on good food but iono where to start.

What are your budgets like?

[SkinnyPupp]

When you buy deli meat, make sure it's not full of fillers. Good deli turkey will contain turkey, a liquid (usually water, but some use turkey broth) and a flavour (such as honey). It should also contain a tiny amount of salts (less than 2%) as a preservative.

[RRxtar]

so i've started doing deadlifts regularly now. and my knees are in the way? revscene, tell me how to fix.

[DC5-S]

haha, i had that problem too with the bar hitting the knees when doing deadlifts.. jsut search for some deadlift videos on youtube and you will see the proper form.. and i have a question, i havent lifted in over 3 years and im gonna start again and hopefully keep at it for good.. what gym offers better prices? world gym or fitness world.. btw i live in the coquitlam area so its gonna be within reasonable distance

[hal0g0dv2]

so i've started doing deadlifts regularly now. and my knees are in the way? revscene, tell me how to fix.

lean back and stick your ass out as much as you can , look straight ahead 2

[Berzerker]

Head up and look straight ahead. It pulls your shoulders back and changes the angles of the lift.

Berz out.

[hal0g0dv2]

berz, i tried to to 300 on bench today, i got all the way down and half way up then i got fucking stuck, the whole time i was like going down then up right after is like the hardest part but i dono my shoulders like gave out or something so i had to get a hand back up half way threw on the way up , fuckkkkkkkkkkkkkkkkkkkkk

[Berzerker]

Ah shitty haha :D In other words... FAIL! :d

Berz out.

[E=mc²]

If you are skipping legs, you might as well skip weightlifting all together.

eh why is that?

Is there something about working out legs that I don't know about? Does it help my upper body grow too or something?

I never skip legs, I always do them on bicep day. Though I haven't gotten into squats yet but I will next time. I just iono hate doing legs lol.

[RRxtar]

your leg muscles are the largest in your body. by working them hard, it puts your body in an anabolic state which stimulates your body into releasing testosterone and growth hormones. working your legs hard will help you're whole body grow, make your nuts bigger, put hair on your chest, and make you fuck better.


not to mention, your legs hold the rest of your body up.

[BlackV62K2]

eh why is that?

Is there something about working out legs that I don't know about? Does it help my upper body grow too or something?

I never skip legs, I always do them on bicep day. Though I haven't gotten into squats yet but I will next time. I just iono hate doing legs lol.

Squats are teh shit.....start doin them

[E=mc²]

your leg muscles are the largest in your body. by working them hard, it puts your body in an anabolic state which stimulates your body into releasing testosterone and growth hormones. working your legs hard will help you're whole body grow, make your nuts bigger, put hair on your chest, and make you fuck better.


not to mention, your legs hold the rest of your body up.

that's all you needed to say man :thumbsup: though I think I'm pretty good heh

gonna start squats on tomorrow

[SkinnyPupp]

If you have a "bicep day" you might also want to look into putting together a different workout plan.

[BlackV62K2]

My workout plan:

Mon - Shoulders
Tues - Back
Wed - Chest
Thurs - Arms
Fri - Legs

Plus I do 20mins of cardio & a bit of abs @ the end of each lifting session.

[SkinnyPupp]

My workout plan:

Mon - Shoulders
Tues - Back
Wed - Chest
Thurs - Arms
Fri - Legs

Plus I do 20mins of cardio & a bit of abs @ the end of each lifting session.
Wow you must be HUGE! Do you look like this guy?

http://carlrules.com/images/hk-fitness-model.jpg

[BlackV62K2]

^ I'm trying to lean out man. I was 203 mid spring but I'm 185 now and still lifting as heavy. Why do you fuckin bash everything that's something you dont do? Works for me.

[SkinnyPupp]

I'm not bashing you, I am saying your workout plan is gimped.

[RRxtar]

whats your workout routine, skinnypupp?

[hal0g0dv2]

Every day is biceps day for me, except Saturdays when I don't eat all day, and do 70 minutes of steady state treadmill running at night. Then I eat a box of cocoa puffs in skim milk.

so u just do biceps ?

[SkinnyPupp]

Of course! That's all that matters. I do 20 variations of curls every day.

[RRxtar]

so wherever that discussion was earlier about what your motivation for working out is.. i figured mine out today


today i hauled and shoveled well over 5 tons of rock, among other things, at work. after that was done, i still had enough gas in the tank to goto the gym tonight and not only not miss a step, but continue making gains. i have no doubt a lesser person would have collapsed before noon.

so one of the things that motivates me is developing the ability to do whatever the hell i ask my body to do, as hard as i need to, for as long as i need to.


..... and for fuck sakes, i need to dig into my profits and hire some laborers pretty soon.

[hal0g0dv2]

so wherever that discussion was earlier about what your motivation for working out is.. i figured mine out today


today i hauled and shoveled well over 5 tons of rock, among other things, at work. after that was done, i still had enough gas in the tank to goto the gym tonight and not only not miss a step, but continue making gains. i have no doubt a lesser person would have collapsed before noon.

so one of the things that motivates me is developing the ability to do whatever the hell i ask my body to do, as hard as i need to, for as long as i need to.


..... and for fuck sakes, i need to dig into my profits and hire some laborers pretty soon.

o yeah dude totally, like after working out for so long now and such, doing random tasks like labor and moving furniture and other labor intense stuff is so easy now i love it haha, very good point tho dude

[hal0g0dv2]

Of course! That's all that matters. I do 20 variations of curls every day.

ohhh thats sickkkkkkkkkkkkkkkkkkk

[RRxtar]

o yeah dude totally, like after working out for so long now and such, doing random tasks like labor and moving furniture and other labor intense stuff is so easy now i love it haha, very good point tho dude
haha moving

a buddy called me and asked me to help him move. i asked him how much heavy shit there was to see if i could count it as a workout or not. haha

[hal0g0dv2]

haha moving

a buddy called me and asked me to help him move. i asked him how much heavy shit there was to see if i could count it as a workout or not. haha

so some squats wit the couch

[mrclean604]

halogodv2, your avatar is motivating enough.

[hal0g0dv2]

halogodv2, your avatar is motivating enough.

hahha just a little

[E=mc²]

hey guys so im thinking of switching up my routine. i was gonna do squats n deadlifts n bench press all in one dat. so basically full body 3x a week. u guys think this is too much? like ive never really heard much about squats n deadlifts in the same dat.

im on my phone btw so i apologize if there r stupidtypos

[Berzerker]

Try it out and listen to your body. If your really tired or aren't improving your weights you might be overworking and not allowing enough time for recoup. If your lifting heavy thats a pretty intense day.

Berz out.

[azndvdiz]

hey guys so im thinking of switching up my routine. i was gonna do squats n deadlifts n bench press all in one dat. so basically full body 3x a week. u guys think this is too much? like ive never really heard much about squats n deadlifts in the same dat.

im on my phone btw so i apologize if there r stupidtypos

What are you trying to do? bulk/cut? If you are bulking i suggest you do Heavy volume!

Power Upper
Power Lower
Rest
Chest/bi/tri
Shoulders/back/traps
Legs/calves

:D

Now if you are cutting I suggest a 3 day full body split/ 5 days a times of HIIT Cardio


PM ME if you want more info!

[hal0g0dv2]

hey guys so im thinking of switching up my routine. i was gonna do squats n deadlifts n bench press all in one dat. so basically full body 3x a week. u guys think this is too much? like ive never really heard much about squats n deadlifts in the same dat.

im on my phone btw so i apologize if there r stupidtypos

squats and dead could be a little crazy but hey u never know until u try

[rickross888]

hey SkinnyPupp you're in HK right? what's a good gym to workout at? i've seen a couple around like California Fitness and Physical something...drop-in prices? haven't worked out for 5 days since I got here from Vancouver and I can't stand not working out already I HAVE TO GET BACK!! lol

[mrclean604]

hey guys so im thinking of switching up my routine. i was gonna do squats n deadlifts n bench press all in one dat. so basically full body 3x a week. u guys think this is too much? like ive never really heard much about squats n deadlifts in the same dat.

im on my phone btw so i apologize if there r stupidtypos

check out the rippetoe starting strength program. that's basically the routine you just posted.

[E=mc²]

Yeah I'm trying to bulk.

Damn I'm now thinking it might be a bit too much. I did check out the rippetoe starting strength program. Iono I'll figure something out I guess.

I really wanna try full body workouts so I guess I'll stick with it for a few weeks.

It's not TOO bad, you only do 1 set of deadlifts once a week, then twice a week, and it alternates. I'll give it a try.

[SkinnyPupp]

hey SkinnyPupp you're in HK right? what's a good gym to workout at? i've seen a couple around like California Fitness and Physical something...drop-in prices? haven't worked out for 5 days since I got here from Vancouver and I can't stand not working out already I HAVE TO GET BACK!! lol
I work out at my clubhouse gym.. It is quickly becoming too limiting for me though, and I will have to go to a full gym very soon.

I did check out "Pure Fitness" at Langham Place. It's a beautiful gym with amazing equipment, and the weight room is of course very empty, while everyone sweats their ass off on the stupid machines. But it's too expensive for me, and they don't do drop-in. They charge $1000 to join, and $688 HKD per month for a 1 year contract I believe.

I know there is a 'hardcore' gym in Mong Kok, it's called Franco's Gym (http://www.francosgym.com/). But I think the most 'hardcore' thing about them is the amount of drugs their clientèle use. They don't even have a cable machine, which really sucks.

All of the big chain gyms will require a contract of 1 year or more, and some of them require additional fees, etc.

[E=mc²]

Ok so I did that routine I mentioned earlier, and did squats, deadlift, bench, pullups, and abs today. It felt great and I think I'm gonna enjoy doing squats :).

What sucked though was I had a morning shake, then workout 2hrs later, a PWO shake, and 1 hr after that a meal. Well I had 2 bouts of diarrhea after my wrkout and that pissses me off because I feel like the shakes have gone to waste. I mean if you're shitting it out like that, then I'm assuming the body was not able to absorb the nutrients.

FUCK

I don't blame the shakes though as I've been taking them the past month. I have a feeling it's my change of routine and straining.
Does anyone know if straining your body to doing exercises it isn't accustomed to causes diarrhea? It was my first time doing squats and obviously it's full body + used a lot of effort.

[RRxtar]

did you eat any meals in the morning other than the 2 shakes?

[hal0g0dv2]

Ok so I did that routine I mentioned earlier, and did squats, deadlift, bench, pullups, and abs today. It felt great and I think I'm gonna enjoy doing squats :).

What sucked though was I had a morning shake, then workout 2hrs later, a PWO shake, and 1 hr after that a meal. Well I had 2 bouts of diarrhea after my wrkout and that pissses me off because I feel like the shakes have gone to waste. I mean if you're shitting it out like that, then I'm assuming the body was not able to absorb the nutrients.

FUCK

I don't blame the shakes though as I've been taking them the past month. I have a feeling it's my change of routine and straining.
Does anyone know if straining your body to doing exercises it isn't accustomed to causes diarrhea? It was my first time doing squats and obviously it's full body + used a lot of effort.

a little tip, have some carbs for breakfast don't just train on a protien shake, your muscles are going to hate you. carbs will help your muscles

[E=mc²]

I had oatmeal in the morning with my shake though...that's my usual breakfast. I guess I forgot to mention that.

I only had breakfast before my workout because my workout was at 1030ish in the morning.

I'll eat a bit more then. Perhaps I'm just not eating enough solid food in the morning.

[hal0g0dv2]

for breakfast i usually have shake ( coconut oil, blueberries whey and milk) then 30 min later 2 cups of oats and peanut butter. plus 1L of water

[BlackV62K2]

Damn 2 cups of oats? You must be full as hell after lol. I usually have 1 cup of oats with blueberries, whey + milk.

[hal0g0dv2]

Damn 2 cups of oats? You must be full as hell after lol. I usually have 1 cup of oats with blueberries, whey + milk.

o yeah i am fucking full lol

[E=mc²]

Ok so I did that routine I mentioned earlier, and did squats, deadlift, bench, pullups, and abs today. It felt great and I think I'm gonna enjoy doing squats :).

What sucked though was I had a morning shake, then workout 2hrs later, a PWO shake, and 1 hr after that a meal. Well I had 2 bouts of diarrhea after my wrkout and that pissses me off because I feel like the shakes have gone to waste. I mean if you're shitting it out like that, then I'm assuming the body was not able to absorb the nutrients.

FUCK

I don't blame the shakes though as I've been taking them the past month. I have a feeling it's my change of routine and straining.
Does anyone know if straining your body to doing exercises it isn't accustomed to causes diarrhea? It was my first time doing squats and obviously it's full body + used a lot of effort.

update on this, after the 2 bouts of diarrhea, towards the end of the night I was getting stomach pains, which persisted through the entire night when I was sleeping. I was literally sweating while half asleep half feeling some pain etc. It sucked ass, and today my stomach still feels weird, though the pain is less intense and comes once in a long time. Didn't eat much today other than some congee and bread. I feel like I had food poisoning or some shit.

What started all this seemed identical to my previous post about balls being sore. In that post I had a morning shake + oatmeal, then 2 hrs later workout and a PWO shake. I'm thinking it might be the intense lifting coupled with not eating as much solid food in the morning as I can?

iono man but fuck I don't wanna experience that again. I should probably see my doctor though there isn't much he can do. I need to wait til this whole 'episode' passes.

damn I'm guessing none of you guys had a similar experience?

[hal0g0dv2]

are u using creatine ^^^^^^^^^^^

[E=mc²]

nope

I'm just gonna see my doctor tomorrow. I should've gone today but I was already feeling a bit better earlier. I guess I'll see anyway just to see what he thinks.

If it's not the lifting/straining from doing squats for the first time with heavy weights, then it would most likely be food poisoning.

It's just all too fuckin coincidental for me to believe it has nothing to do with my workout + shake combo (drinking too fast? not enough carbs in morning? as some of u sugggested, etc..)

Apparently my mom has this chinese medicine that's great for stomach pains/diarrhea etc. So at least if this happens again I'll know what to do.

Note to self as well, make sure to wash my hands with soap after working out.

[RRxtar]

EAT REAL FOOD

[E=mc²]

I do eat real food. Way more than shakes.

anyway I'm fine now and doubt this will happen again. I'm thinking of switching up protein shakes now instead of getting 100% whey anyway since the absorption rate for whey is just too fast for anything but PWO.

back to lifting tomorrow :thumbsup:

[hal0g0dv2]

EAT REAL FOOD

:werd:

[RRxtar]

finally manned up to 70lb db shoulder presses for a set of 6 after having already done 4x7x65. feel pretty good about it.

[hal0g0dv2]

finally manned up to 70lb db shoulder presses for a set of 6 after having already done 4x7x65. feel pretty good about it.

thats sweet, i had doing shoulder press with db, but gotta do em

[jeffh]

finally manned up to 70lb db shoulder presses for a set of 6 after having already done 4x7x65. feel pretty good about it.

Boom, i was there

im a gym noob, RRxtar is showing me the ropes. having someone show me around and make sure im not doing shit wrong/wasting my time is very important to me, but we got a plan worked out and im pretty pumped

im not looking forward to hitting this wall everyone keeps talking about tho, i feel like a hero when i add on weight every other workout haha

going in starting at 150lbs at 5'11.5"
month later (tonight) i weighed 156
goal for the first year is 165
i took a before picture we can all lawl at later when im bigger haha

[RRxtar]

welcome to the shitshow of bad opinions and misinformation jeffh. haha

[BlackV62K2]

DB shoulder pressed 80s today. 6 reps, 3 sets.....then did a set with 75s for 8 reps.

[BT]

Just curious as to what type of ab workouts you guys do? I'm thinking of doing the P90x Ab Ripper X for my ab workout.

[hal0g0dv2]

leg raises
that is about it 4 me

[RRxtar]

leg raises is about it for my main ab workout too. i also do oblique side bends sometimes. and i do what i call "Tyler Throws" (long story. haha) thats basically holding a 45lb plate out infront of you almost at full arm extension an swinging it side to side but with an arc up in the middle.

[jeffh]

you need to incorporate holding a beer at the same time tho haha

[RRxtar]

legs on tuesday. still cant even get out of a chair. damnit

[SkinnyPupp]

I don't consider protein or fish oil as supplements. So creatine, beta alanine, BCAA. Sometimes I'll take 5-HTP and Rhodiola.

[RRxtar]

I don't consider protein or fish oil as supplements. So creatine, beta alanine, BCAA. Sometimes I'll take 5-HTP and Rhodiola.
are you supplimenting them into your diet? if it comes in a pill, liquid, or powder and doesnt come dirrectly from regular food, then its a suppliment.

[hal0g0dv2]

check this out

http://www.youtube.com/watch?v=rBynSQ_c_TE&feature=related

[rickross888]

^holy shit

[RRxtar]

holy fuck look at his shoulder as hes sitting there when hes done

[SkinnyPupp]

are you supplimenting them into your diet? if it comes in a pill, liquid, or powder and doesnt come dirrectly from regular food, then its a suppliment.
No, it's food. A protein shake is a shake. With a lot of protein.

Fish oil, I guess you could call that a supplement.

So yeah, I supplement with fish oil. Not with protein shakes though. I eat protein shakes, supplemented with creatine and beta alanine :lol

[jeffh]

symantics is definatly relevant to a fitness forum...

looking forward to destroying wood camping this weekend, if for nothing other than the great workout that it is hahaha

as for a protein supplement to my regular diet, i just have whey in shake
and glutamein

[SkinnyPupp]

I just supplemented my diet with a glass of water. That was awesome!

[DC5-S]

does anyone here know the side effects of smoking pot + weight lifting? I heard it can hinder muscle growth, is this true or does it depend how much of a smoker you are? I smoke maybe once or twice a week.. but small amounts

[hal0g0dv2]

does anyone here know the side effects of smoking pot + weight lifting? I heard it can hinder muscle growth, is this true or does it depend how much of a smoker you are? I smoke maybe once or twice a week.. but small amounts

im sure it might hinder muscle building a little bit , maybe try and cut back

[SkinnyPupp]

I just remembered, right before I got sick, I tried something different with my PWO nutrition. I usually take a 2/3 serving of Torrent (for the insulin spike + BCAA's and hydrolysed whey). But since I am really trying to cut weight, I tried going with just whey protein.

I felt the same for a while, but then on my last workout, after weights I went to do my 12 minutes of HIIT on the bike. I literally could barely pedal! My legs just weren't working. Even at the "jogging" level of 9, it felt like it was already set to 16. That sucked.

To me, this hows quite clearly how important a high carb post workout shake is. Of course I "knew" this from reading advice from People With A Clue, but I wanted to see how big a difference there would be.

So if you are working out and NOT taking a high carb shake afterwards, you could be severely limiting your performance.

If you're wondering how it works, basically it uses insulin, which is a very powerful and very useful hormone when utilized at the right time (it can also be very bad for you if you have a lot of it in you at the wrong times) to shuttle glycogen into the muscles rapidly. This basically shortens your recovery time by a significant margin. If you are only workout out 2 or 3 times a week I'm sure it doesn't matter. But if you are doing weights + HIIT + steady state on off days, that means 6 days a week of training and you will kill yourself without something like this.

Look for Universal Torrent or Biotest Surge, or perhaps something similar. Or even a handful of raisins + whey shake + BCAA's.

[hal0g0dv2]

I just remembered, right before I got sick, I tried something different with my PWO nutrition. I usually take a 2/3 serving of Torrent (for the insulin spike + BCAA's and hydrolysed whey). But since I am really trying to cut weight, I tried going with just whey protein.

I felt the same for a while, but then on my last workout, after weights I went to do my 12 minutes of HIIT on the bike. I literally could barely pedal! My legs just weren't working. Even at the "jogging" level of 9, it felt like it was already set to 16. That sucked.

To me, this hows quite clearly how important a high carb post workout shake is. Of course I "knew" this from reading advice from People With A Clue, but I wanted to see how big a difference there would be.

So if you are working out and NOT taking a high carb shake afterwards, you could be severely limiting your performance.

If you're wondering how it works, basically it uses insulin, which is a very powerful and very useful hormone when utilized at the right time (it can also be very bad for you if you have a lot of it in you at the wrong times) to shuttle glycogen into the muscles rapidly. This basically shortens your recovery time by a significant margin. If you are only workout out 2 or 3 times a week I'm sure it doesn't matter. But if you are doing weights + HIIT + steady state on off days, that means 6 days a week of training and you will kill yourself without something like this.

Look for Universal Torrent or Biotest Surge, or perhaps something similar. Or even a handful of raisins + whey shake + BCAA's.

yeah bio test is good stuff

[SkinnyPupp]

All that, and that is your response? :lol

Honestly I think Torrent is far superior to Surge. It's loaded with Leucine.

Oh I should point out that you do not want any fat in a PWO shake.

[hal0g0dv2]

did shoulders/ legs today
started with smith machine millatry press
35x15 to warm up
45x10
45 plus 25 x 8
lateral raises 3 sets of those with light weight
then Arnold press
55x10
65x9
75x8
LEGS
squats
45x20 to warm up
45 plus 25 x 10 reps
45x45 x 8 reps
barbell lunges around the gym for 3 sets with 45 plates on each side those fucking kill
finished off with some hamstrings

[hal0g0dv2]

All that, and that is your response? :lol

Honestly I think Torrent is far superior to Surge. It's loaded with Leucine.

Oh I should point out that you do not want any fat in a PWO shake.

bio test products are hard to find unless u buy from US
or T-nation

[SkinnyPupp]

Just had my first workout in almost 2 weeks, after getting over a cold. And it was an ass-kicker:

5 minute warmup on elliptical

Bent-Over DB Rows - 50 lbs x 2 DB's
DB overhead push-press - 50 lbs x 2 DB's
DB front squat - 60 lbs x 2 DB's
Hanging leg raises

All for 20 reps, 40 second rest between sets

Then 13 minutes of HIIT, 2 minute cooldown.

I had to sit down after the last set of squats.

[hal0g0dv2]

Just had my first workout in almost 2 weeks, after getting over a cold. And it was an ass-kicker:

5 minute warmup on elliptical

Bent-Over DB Rows - 50 lbs x 2 DB's
DB overhead push-press - 50 lbs x 2 DB's
DB front squat - 60 lbs x 2 DB's
Hanging leg raises

All for 20 reps, 40 second rest between sets

Then 13 minutes of HIIT, 2 minute cooldown.

I had to sit down after the last set of squats.

dam 2 weeks out that fucking blows dude

[hal0g0dv2]

w0w wtf
my bench has gone done wtf
but my incline bench barbell and decline bench barbell has gone up
this has never happened to me WTF !!!!!!!!!!!!!!!!!!!!!!!!!

[Berzerker]

Shit happens lol. I haven't touched a weight in 10 days :( I'm scared to see what happens tonight when I go.

Berz out.

[!Yaminashi]

Just had my first workout in almost 2 weeks, after getting over a cold. And it was an ass-kicker:

5 minute warmup on elliptical

Bent-Over DB Rows - 50 lbs x 2 DB's
DB overhead push-press - 50 lbs x 2 DB's
DB front squat - 60 lbs x 2 DB's
Hanging leg raises

All for 20 reps, 40 second rest between sets

Then 13 minutes of HIIT, 2 minute cooldown.

I had to sit down after the last set of squats.

Wow 2 weeks?! Id go insane if I didnt workout for that long

[SkinnyPupp]

I was going insane, I wasn't getting any sleep, I assume because of lack of activity. The night after I trained for the first time, I slept like 11 hours :lol

[DC5-S]

so i went to the gym today... chest & back workout.. did 225lb deadlifts.. i think thats good considering ive only been working out for a month and a half.. does anyone know where to buy bodyfat calipers? i dont wanna go to a healthstore cuz they all overcharge.. does walmart sell these?

[Berzerker]

Why do you want those? Just use the mirror bud. You can tell if your lean or not.

Berz out.

[DC5-S]

ya true, but i heard there pretty accurate.. so i thought id pick one up.. but im bulking atm so i dont need one right now.

[!Yaminashi]

Do your guys lats ever get sore? that and shoulders i dont ever feel sore... i try to hit them as hard as I can.. but I get nothing. (wide grip pull ups, one arm DB rows)

My shoulders get sore after shoulder press and wide grip upright rows
But my lats dont really get sore, maybe a little stiff but thats it.

[hal0g0dv2]

i can alway get my lats sore
and my workout are only like 45 min to hour
do u ever do bench over rows with barbell, that is my bread and butter for back

[Sid Vicious]

anyone want a 2lb container of iso xp thats like..85% full? i got a really good deal on another protein at 5lbs and need to get rid of it

[RayBot]

anyone want a 2lb container of iso xp thats like..85% full? i got a really good deal on another protein at 5lbs and need to get rid of it

im not running on empty, but what flavor and how much?

[Sid Vicious]

im not running on empty, but what flavor and how much?

its chocolate
$20
ive actually only used like 3 full servings (use half scoops because each scoop is much too big)

[SkinnyPupp]

If your lats don't get sore after hitting them "hard" you are probably hitting something else (like your arms) "hard" and your lats don't do anything

[E=mc²]

do some deadlifts. If you do it heavy and properly (by squeezing your glutes), you should definitely feel it in your whole upper back and lower back (less pronounced though).

[hal0g0dv2]

yeah lots of people cant get a good pump of back
just like pull ups, u gotta squeeze your back
i can do 20 pull ups, not even using my arms for help,

man i love doing back

[hal0g0dv2]

CRAZY ASS ARM WORKOUT

http://www.tmuscle.com/free_online_article/sports_body_training_performance/christian_thibaudeaus_experimental_arm_workout

[DC5-S]

yeah lots of people cant get a good pump of back
just like pull ups, u gotta squeeze your back
i can do 20 pull ups, not even using my arms for help,

man i love doing back

20 pull ups? wide grip pull ups? cause i cant even do one of those without machine assistance.. and when you mean you dont use your arms.. you push up all the way with your back? ill have to try that out.. and those guys are huge in that video.. so veiny.. im guessing there on juice?

[hal0g0dv2]

straps also are good for back days
just dont get use to them

[hal0g0dv2]

20 pull ups? wide grip pull ups? cause i cant even do one of those without machine assistance.. and when you mean you dont use your arms.. you push up all the way with your back? ill have to try that out.. and those guys are huge in that video.. so veiny.. im guessing there on juice?

i dono about the juice
but the guys in the video have some pretty good workout videos and crazy ass workouts, they are not that BIG also, veiny part is normal if u keep your bf below like 10%

[SkinnyPupp]

My bum cheeks are gloriously sore after 35 reps of lunges on each side followed by HIIT

[RRxtar]

i dont think any muscle in my body ever hurts even close to as much as my ass after a hard leg day.

[!Yaminashi]

I wish my tendonitis would go away already so I can rape my arms

[hal0g0dv2]

I wish my tendonitis would go away already so I can rape my arms

that sucks dude

[DC5-S]

shit I have never felt my glutes sore.. but i do squats, hack squats, leg curls, calf raises, on leg days.. i need to find another exercise that will trigger the glutes.. im following a routine I found online and it also says to do straight leg deadlifts but fuck, 2 compound exercises are enough for one day

[L0uie69]

shit I have never felt my glutes sore.. but i do squats, hack squats, leg curls, calf raises, on leg days.. i need to find another exercise that will trigger the glutes.. im following a routine I found online and it also says to do straight leg deadlifts but fuck, 2 compound exercises are enough for one day

SLDL, pull thrus, Glut ham rasies, good mornings, reverse hypers

[rickross888]

i just started to include SLDL's a few weeks ago into my routine and i definitely feel it after

[RRxtar]

leg press hits my glutes more than squats

[!Yaminashi]

that sucks dude

Totally man, every part of my body gets worked fully except my arms
Fucking hell.

[hal0g0dv2]

forgot how evil dead lifts were

[DC5-S]

i love deadlifts

[hal0g0dv2]

i love deadlifts

hell yeah mutha fucka

[DC5-S]

i got fucking sick at the gym today.. right after i did 4 sets of deadlifts.. i had to lay down on the bench for 10 minutes.. i felt like puking, i was sweating a lot, a little bit light headed.. this has never happened before.. i didnt eat right before i came to the gym.. my food had plenty of time to digest.. dunno why this happened

[RacePace]

How's your hydration?

[DC5-S]

i had 2 glasses of water before the gym but im guessing that wasn't enough

[RRxtar]

how was your eating thru the day?

[DC5-S]

woke up at 10, ate breakfeast.. at 11:30 drank pre-workout shake.. hit the gym at 1

[hal0g0dv2]

more water maybe

[rickross888]

were you breathing properly as you were doing your deadlifts? don't hold your breathe for too long or else you'll get dizzy/light headed

[!Yaminashi]

i had 2 glasses of water before the gym but im guessing that wasn't enough

Dont you drink any water while you're at the gym?

[DC5-S]

ya at the water fountain.. but anyways what kind of split do you guys do? 3 or 4 day?

[hal0g0dv2]

split like work out days
i go
mon
tue off
wen
thur off
fri
sat
sun off

[SkinnyPupp]

I do one day off, one day on. Sometimes I will not be fully recovered, or didn't get much sleep. So that will be my "extra" day off (for most people they just make this a Sunday). For me, this is more flexible and useful, and if I can keep going, I don't take an unnecessary break on Sunday.

[DC5-S]

ya unfortunately i can only go 3 times a week.. m/w/f but most of the time its all mixed up like this week its m/w/t.. work screws it up

[!Yaminashi]

My days off are scattered. Fridays are my days off cause I'm beat by then from working all week. Sometimes sundays are off cause Im too tired from Saturday night

[BlackV62K2]

Man i notice a huge difference when I just get up and go to the gym (no food or anything) instead of my usual workout time which is after work (usually have a good few meals and a protien shake by then). I only do that on the weekends since I dont have time to workout during the afternoon and night.

[hal0g0dv2]

w0w i have not taken a protein shake in like 2 weeks lol
im starting to wonder

[rickross888]

^ starting to wonder...?
i assume you're still taking some sort of protein, carbs and what not after your workout though right? ;)

[hal0g0dv2]

^ starting to wonder...?
i assume you're still taking some sort of protein, carbs and what not after your workout though right? ;)

haha yeah i am , i have been working out for 2 years i know a thing or 2, what im saying is the past 2 weeks without the protein shake has not really done much.

[L0uie69]

haha yeah i am , i have been working out for 2 years i know a thing or 2, what im saying is the past 2 weeks without the protein shake has not really done much.

its just protein powder it isnt a miracle supplement, with it or w/o it you wont notice much difference. As long as you eat properly.

[hal0g0dv2]

its just protein powder it isnt a miracle supplement, with it or w/o it you wont notice much difference. As long as you eat properly.

oh steroids are not in protein powder fuckkkkkkkkkkkkk

[hal0g0dv2]

w0w just found out that i might have mono
fuck my fucking life
i cant fucking swallow water

[jeffh]

^^

http://i543.photobucket.com/albums/gg442/jpyllc55/fuuuu.jpg

[hal0g0dv2]

yeah man basically how i feel

[hal0g0dv2]

http://www.tmuscle.com/free_online_article/sports_body_training_performance_interviews/37_tips_and_tales_from_dave_tate


great article, must read

[jeffh]

that is a great read
love the weight gain program.
"Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals."
classic, i have a hard time eating enough, i never ate enough in the past and packing it in can be difficult at times, definatly gotta think like that next time im staring at that last 4 bites of sandwhich

on another note, got back from the gym earlier and it was one of those good days where you add on to everything and feel HUGE after

[hal0g0dv2]

that is a great read
love the weight gain program.
"Now before you lay into it, I want you to sit on your couch and just stare at that fucker. I want you to understand that that pizza right there is keeping you from your goals."
classic, i have a hard time eating enough, i never ate enough in the past and packing it in can be difficult at times, definatly gotta think like that next time im staring at that last 4 bites of sandwhich

on another note, got back from the gym earlier and it was one of those good days where you add on to everything and feel HUGE after

nice dude
yeah man i read that article again, it was good

[!Yaminashi]

"If you're trying to gain weight you have to eat more food less frequently"
This would be impossible for me to do.. I have to always eat frequently. I'm always fucking hungry..

I dunno how you can eat 4 mcdonalds sandwiches, 4 hashbrowns covered in mayo, chinese food for 45 minutes, extra large pizza soaked in olive oil in a day for months and months and not get fat..

[jeffh]

work your ass off
its all calories in calories out
altho thats prolbably at the point he was talking about earlier where his blood work was a nightmare

[!Yaminashi]

work your ass off
its all calories in calories out
altho thats prolbably at the point he was talking about earlier where his blood work was a nightmare

Yeah thats what I mean, sure you get huge, but you sure as hell wont be healthy afterwards :(

[SkinnyPupp]

It's not "calories in, calories out". That is an antiquated notion.

You basically listed the most disgusting high-carb junk food around. Of course you'll get fat if you eat shit like that! You can eat like a monster and not get fat, if all you are consuming is protein and fat in your diet. Hell, that's pretty much what I have been doing for the past couple months, and it's been great! Having coconut milk twice a day is just awesome, so is curry 3-4 times a week :D

[hal0g0dv2]

"If you're trying to gain weight you have to eat more food less frequently"
This would be impossible for me to do.. I have to always eat frequently. I'm always fucking hungry..

I dunno how you can eat 4 mcdonalds sandwiches, 4 hashbrowns covered in mayo, chinese food for 45 minutes, extra large pizza soaked in olive oil in a day for months and months and not get fat..

haha yeah i almost fell over reading that

[jeffh]

whered berz go?

[DC5-S]

so I bought a set of strength training grippers from http://www.heavygrips.com/ and holy crap they are hard to close.. i can just barely close the 150lb one.. I cant believe some people can close the 350lb one, thats just insane.. well i got my work cut out for me.

[hal0g0dv2]

so I bought a set of strength training grippers from http://www.heavygrips.com/ and holy crap they are hard to close.. i can just barely close the 150lb one.. I cant believe some people can close the 350lb one, thats just insane.. well i got my work cut out for me.

yeah dude great investment, my grip is really good since is do barbells curls and sometimes bench with the fat bar, lots of people don't notice but strong grip can up your weight on allot of things. noting is better then crushing peoples hand when they try to give u a hard handshake

[hal0g0dv2]

whered berz go?

gone to another galaxy

[RRxtar]

Anyone try Allmax Nutrition AllWhey?

Supplements Canada has a deal for 10lbs for $79. more protein, BCAAs and glutamine than ON

[hal0g0dv2]

Anyone try Allmax Nutrition AllWhey?

Supplements Canada has a deal for 10lbs for $79. more protein, BCAAs and glutamine than ON

cant say i have
some people at the gym said its not as good quality, but whey is whey i dono

[hal0g0dv2]

Did legs yesterday switched up and started doing front squats again dam those are money

[RRxtar]

Gnc has buy one get one 50% off ON right now not bad deal I don't buy from there but I thoght I would let u Guys know
whats the first one worth?

[hal0g0dv2]

whats the first one worth?

65 if my eyes server me correct, still the most expensive whey company

[hal0g0dv2]

i just finished bottle of myofushion
stuff is pretty good, not a bad price also

[jeffh]

hit 55's on the incline bench today

pretty pumped on that

[hal0g0dv2]

hit 55's on the incline bench today

pretty pumped on that

nice dude keep up the good work

[E=mc²]

lol shit I just made a big purchase recently from TP

25lb recession whey
creatine
fish oil
waxy maize

and a multi-vitamin from bulk nutrition

basically enough to last me 4-5 months.

Came to around $330ish

All this just before the fuckin dollar goes up to .97ish...
FML

[!Yaminashi]

Fuuuuuuck my llife I hate being sick

[hal0g0dv2]

just about to head out and do chest today
cant wait have not done chest for a while now since i was sick kinda

[DC5-S]

fucking legs today... hate fucking squats so much, and lunges

[BlackV62K2]

I'm also in the sick boat now. It fucking sucks!!! I still went to the gym the last couple days but definitely not feeling it.

[SkinnyPupp]

I started doing dumbbell overhead squats this week, since there are no barbells in my stupid gym so I can't do snatches. Pretty brutal to keep arms fully locked above your head while doing squats, I gotta say!

[hal0g0dv2]

I started doing dumbbell overhead squats this week, since there are no barbells in my stupid gym so I can't do snatches. Pretty brutal to keep arms fully locked above your head while doing squats, I gotta say!

no barbells w0w
can u not switch gym s
i dont think i could work out with out that

[SkinnyPupp]

I looked into it, and there are no gyms in my area with even dumbbells except the one I go to. The "fashion gyms" have them, but they are fucking expensive as hell, and kind of out of the way for me.

I make do with what I have for now.

[hal0g0dv2]

gym i a currently at is renovating so switching gym kinda excited, the gym i am going to is super nice and has everything plus some

[RRxtar]

what the hell kind of gym doesnt have dumbells or barbells?

[!Yaminashi]

Starting to feel better, hopefully I can hit the gym again tomorrow :D

[SkinnyPupp]

what the hell kind of gym doesnt have dumbells or barbells?
The kind where most people go to just to be able to say they "work out".

My gym has dumbbells up to 70 lbs, and a VKR Chair (http://www.incredibody.com/images/PVKC83.gif), so I try to get the best from what I have.

My squat and deadlift obviously suffers, but my dips and chinups get better and better :)

You should see the people that go to my gym. It's fucking hilarious.

[hal0g0dv2]

i dono what supps you guys use but
here are some good deals
http://www.supplementscanada.com/popeyes/hotvaluecombos.html

[jeffh]

fuck i jsut spent like $75 on 1 noxplode

[hal0g0dv2]

fuck i jsut spent like $75 on 1 noxplode

ouch dude
i dont buy it, but they jack it up hard in stores

[hotong]

The kind where most people go to just to be able to say they "work out".

My gym has dumbbells up to 70 lbs, and a VKR Chair (http://www.incredibody.com/images/PVKC83.gif), so I try to get the best from what I have.

My squat and deadlift obviously suffers, but my dips and chinups get better and better :)

You should see the people that go to my gym. It's fucking hilarious.

what gym do you go to?

[waddy41]

what about n.o. fury from six muscle star? 25 at wal-mart i think

[hal0g0dv2]

what about n.o. fury from six muscle star? 25 at wal-mart i think

uhhh no clue sorry dude

[SkinnyPupp]

what gym do you go to?
It's just the gym at my clubhouse.

[RRxtar]

anyone have joint pain brought on by the recent weather change? both my shoulders have been killing me again for the last 2 weeks again. happens every year. it was literally an over night thing this year right at the time when our weather went from high 20s to low teens. its to the point where doing a front raise with no weight with my left arm is quite painful and weak. it doesnt affect pushing or pulling (presses or rows) but simply raising my arms hurts. my right elbow and left knee are abit tender as well but less of an issue.

anyone have any idea how to help with this? i know it will go away in a week or 2 but its pretty annoying right now.

yes i do stretch regularly and warm up and exercise my rotators daily.

[jeffh]

boom, did 4 sets of 125 today on BB bench
altho im still vibrating with energy from Nosplode

[RRxtar]

to think 3 months ago you were quivvering with 20lb dumbells. slowly but surely. keep at er

[hal0g0dv2]

i actually think the 5x5 program works better overall and i leave the gym with more of a 'pump' and i find it easier to add more weight on every week or 2 with 5x5s. but i feel like i do more 'work' by doing 8 rep sets. http://www.vwfixx.com/forums/style_emoticons/default/shrug.gif. i guess 5x5s might be more strengh oriented and 4x8s might be more 'fitness' (if thats the right word). both of which i like and need for work.

who knows, i might just switch to more 5x5s. all i know is i have to hit each muscle group at least twice a week, even 3 times is better, otherwise i dont get anywhere. plus i dont mind switching up techniques/routines every once in a while.

what is the weight diff
i have tried that b4 like do light days but i just find myself always jumping to the bigger weights lol
i dono just does not feel the same i guess

[hud 91gt]

Random info.... Starting a new food plan. I'm going to get sucked into this whole low carb thing. I won't lie, after one day I feel incredibly unhealthy.

Day 1 was filled with what was in my freezer. Started out with a Shake(Berrys, protein, a little psylium fiber) as I had to make the gym and I slept in. After the gym I threw a couple chicken breasts in a frying pan, frozen veggies and some of that butter chicken sauce. Then came a bowl of Wendy's chili (large), another shake before I went out for a quick ride on the motorbike. Came home, had a Taco spinach salad thing with a pound of beef. The salad ran out, and I kept eating the straight beef. I think that is what is making me feel shitty. Also had a few glasses of milk in the day too, and some baby carrots and hummus (I know CARBS).

This morning I woke up, started with a 2 egg/some extra egg white omelette, tomato, cheese, spinach, mushroom. And 2 italian saugsage. Jesus, 29g of fat each! I know fat is supposed to be alright, but these things are crazy haha. We;ll see what I figure out for the rest of the day.


I'm 6'2" 173lbs. I've been working out on and off for 3 years and recently (Last 6 months) started to get into it again. In this time, I have gotten as strong as I had ever been before, but I'm not gaining any weight. From other peoples perspective, and comparing what I eat to what other people eat, I think I shoulld be taking in enough calories. but I guess thats not true. I would love to get to 180lbs, and stay there, while losing a couple pounds of fat at the same time. Hopefully this low carb thing will help me. The problem is with my work schedule I work 2 weeks on, 2 off. So on the 2 off, I go to the gym 6 days a week. I have a 3 day routine, so I get it done twice a week. When I am at work, I am not able to go to the gym. I try and do pushups, tricep dips, unweighted squats, some croe work etc. Anyone have any suggestion on how my diet should change during this less active time? Should I be reducing my calorie intake while not going to the gym?

[RRxtar]

thats not good fat

[SkinnyPupp]

The fat in italian sausage should be fine, provided it is just the fat of the actual animal that is in the sausage :)

29g of fat is nothing, I get more fat from that in my morning protein shake :lol (from coconut cream)