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[manfestival]

Hey guys I pulled my lower back doing 1 incorrect form squat during the end of my set. Should I do other workouts in the mean time? I struggle with just walking right now but I feel crazy about missing workouts this week. what do?!

 

[Szu]

Hey guys I pulled my lower back doing 1 incorrect form squat during the end of my set. Should I do other workouts in the mean time? I struggle with just walking right now but I feel crazy about missing workouts this week. what do?!

Take it easy. You may not feel it now, but it may hit you harder later.

 

[FallingEdge]

haven't had an arm day in 2.5 weeks, I need to change that

 

[despire]

Absolutely crushed it at the gym. Squats today with 5x280, 3x315 and 1x350. 10x240 set to end it. Hit every rep easily. Hit all my accessories easily as well. Amazing start to this 1s week.

Dat carb refeed

 

[sphinx]

haven't had an arm day in 2.5 weeks, I need to change that

when you have arm days, do you work on your forearms with wrist curls or something?

does working forearms in isolation actually bring results or is that some kind of calf situation where it's either genetics or not much will happen?

not like I can do them as it's the worst thing I can do for my hands/arms related to practicing piano, but if I have a long pause where I don't need to play anything, I'd like to know if it's worth trying it.

 

[Jacksinthe]

when you have arm days, do you work on your forearms with wrist curls or something?

does working forearms in isolation actually bring results or is that some kind of calf situation where it's either genetics or not much will happen?

not like I can do them as it's the worst thing I can do for my hands/arms related to practicing piano, but if I have a long pause where I don't need to play anything, I'd like to know if it's worth trying it.

Regardless of whether or not you get bigger forearms, strengthening them and STRETCHING them is important for folks prone to tennis/golf elbow. Especially stretching as loss of elasticity in forearms contributes to increased stress on the elbow.

Same with your grip. I avoid straps as much as humanly possible to make them strong to eliminate dependencies. I think strap use can be justified in certain situations as a learning tool when doing pull exercises like pullups to learn to lead with your back and elbows instead of your arms - but I would rather keep them as a starter tool for muscle memory, mental focus and proper form.

I also play piano and with proper stretching you won't have issues being fluid with your keys.

Just my .02

 

[killertofu]

Keep seeing IloveBish's diet and every time I try to eat less I either
1. Feel like shit at the gym
2. Can't sleep cause I'm so damn hungry at night lol

 

[Teggy]

My height puts me in-between the racks on the squat rack at my gym and it's driving me up a wall. Almost had a nasty accident this morning re-racking the bar.

 

[FallingEdge]

when you have arm days, do you work on your forearms with wrist curls or something?

does working forearms in isolation actually bring results or is that some kind of calf situation where it's either genetics or not much will happen?

not like I can do them as it's the worst thing I can do for my hands/arms related to practicing piano, but if I have a long pause where I don't need to play anything, I'd like to know if it's worth trying it.

I myself have been kinda blessed in that I don't have to do much (if any) isolated forearm work but when I do, I like wrist curls and all sorts of variations on them.

 

[Fox318]

Trick to Bish is he will go without food for 6 months at a time so he can eat later on.

 

[Jacksinthe]

My height puts me in-between the racks on the squat rack at my gym and it's driving me up a wall. Almost had a nasty accident this morning re-racking the bar.

I hear that, although not with squats. I'm 6'3 with long arms and I have issues with several exercises. For example: bench press. I keep my elbows tucked at about a 45 degree and bring the bar from in front of my shoulders to across my nips. When I pull the bar to my chest my arms prevent me from touching my chest. They just don't go that far and are already waaaaaaay past 90 even with a wide grip. To get full ROM I need to pull the bar to my chest instead of controlling it on the way down. Its only about an inch, very small, but it pisses me off and can feel the pull in my anterior delt.

I've had several peeps check my form but no bueno. I use a lighter weight and mind my form more than most due to my right rotator to prevent further injury but my body has never been able to go full without forcing it fully down. I still pull for that ROM but its not comfortable. I can rotate my shoulders forward but fuck that. I already wince occasionally due to my rotator and try to avoid improper form at all costs. I have read this can be an issue with tall people with long arms but I do my best with my frame.

The plus side is my long arms and legs help me with martial arts competition. I can keep people at bay fairly easy without over-extending my line of action, keeping me on guard and balanced. But I'm not exactly sparring with my barbell when I lift so poop.

 

[SeanR1221]

Starting beyond 5/3/1 today. Joker sets seem really interesting and a much needed volume addition to regular 5/3/1.

Accessory I'm thinking...

Squats
-front squats 3x5 (I still want to go relatively heavy on these)
- leg press 5x15-20 (pump chase)
- good mornings 3x10

Bench
- CGBP 3x10
- cable flys 3x10-15
- triceps push downs with the vbar 3x10-15

Deadlift
- snatch grip DL 3x5
- barbell row 3x10
- shrugs 5x10-15

OHP
- DB press 3x10
- rear delt work (light)
- lateral raises (light)
- lat pull downs 3x10

Peppered in with the workouts will be rope hammer curls (great forearm pump), barbell curls, face pulls and skull crushers.

Cooter, Darth, FE, Bum...anyone else who chases the pump, anything you'd add/change?

 

[ILoveBish]

Keep seeing IloveBish's diet and every time I try to eat less I either
1. Feel like shit at the gym
2. Can't sleep cause I'm so damn hungry at night lol

It takes time for your body to adapt. I didn't immediately start doing long fasts. Started with 16 hours, then 18, etc etc. Once your body stops expecting food all the time, the hunger pains go away. It becomes very simple.

Trick to Bish is he will go without food for 6 months at a time so he can eat later on.

You joke, but the world record holder didn't eat for 382 days. Lost an average of .7lbs per day.

 

[Cooter]

Starting beyond 5/3/1 today. Joker sets seem really interesting and a much needed volume addition to regular 5/3/1.

Accessory I'm thinking...

Squats
-front squats 3x5 (I still want to go relatively heavy on these)
- leg press 5x15-20 (pump chase)
- good mornings 3x10

Bench
- CGBP 3x10
- cable flys 3x10-15
- triceps push downs with the vbar 3x10-15

Deadlift
- snatch grip DL 3x5
- barbell row 3x10
- shrugs 5x10-15

OHP
- DB press 3x10
- rear delt work (light)
- lateral raises (light)
- lat pull downs 3x10

Peppered in with the workouts will be rope hammer curls (great forearm pump), barbell curls, face pulls and skull crushers.

Cooter, Darth, FE, Bum...anyone else who chases the pump, anything you'd add/change?

I don't see any pull ups? Everything looks good. If you're chasing the pump I'd invest in extra large Fat Gripz for bis. Ridiculous forearm/bis pump.

 

[SeanR1221]

I don't see any pull ups? Everything looks good. If you're chasing the pump I'd invest in extra large Fat Gripz for bis. Ridiculous forearm/bis pump.

I have fat gripz!

No way I can do pull ups or dips with this cyst in my bone. It would hurt like hell :/

 

[Cooter]

I have fat gripz!

No way I can do pull ups or dips with this cyst in my bone. It would hurt like hell :/

Gotcha. You're all set then. See ya at 185!

 

[SeanR1221]

Gotcha. You're all set then. See ya at 185!

Thanks man! Cuts into July...lets see if I can get (somewhat) visible abs before then.

 

[Szu]

Trick to Bish is he will go without food for 6 months at a time so he can eat later on.

I see, the grizzly bear diet.

 

[entremet]

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

 

[ILoveBish]

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

Yep. Closes at 2pm. I'll need to make it in before then.

 

[Wulfric]

Nope, the gym is closed here and I'll be visiting relatives most of the day anyhow. It'll be Wednesday and Friday morning for me. I can't wait to have the squats racks to myself now that the whole school is on break.

 

[Mengy]

Jesus, that sounds awful once you start getting into heavier squats/DL. I think I'll be picking up a pair of lifting shoes on Black Friday then. Do you have a favorite (preferably under $100)?

Can't go wrong with a pair of Chuck Taylors. You can also do the compound movements bare feet if it's allowed at your gym..

I second the Chucks, when I squat or deadlift I always am wearing my Chucks. They give superb stability IMHO. I also lift barefoot now and then too though as I work out at home, but I've had quite a few bruised toes from lifting barefoot.

 

[Fox318]

The CGT-10 (Creatine, Glutamine and Taurine) that Optimum Nutrition made appears to be discontinued.

Any recommendations on creatine? Are the Glutamine and Taurine worth getting?

 

[Jacksinthe]

Nope, the gym is closed here and I'll be visiting relatives most of the day anyhow. It'll be Wednesday and Friday morning for me. I can't wait to have the squats racks to myself now that the whole school is on break.

Throw a relative over your shoulders and squat. No excuses!

 

[Psychotext]

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

I'll be working out as normal, but I'm a Brit.

I imagine I'll probably go out for a proper ride on Christmas day. Don't think I could face weights or turbo trainer time.

 

[Szu]

Throw a relative over your shoulders and squat. No excuses!

Agreed.

 

[ILoveBish]

Crushing hard at the gym this week. Ohp with 5x155, 3x175 and 1x195. Finished with a 10x135. Hit every rep easily, hit all accessories easily. Strait beasting right now. Weighed in at 222.8 this morning, so definitely back in ketosis.

 

[Szu]

Crushing hard at the gym this week. Ohp with 5x155, 3x175 and 1x195. Finished with a 10x135. Hit every rep easily, hit all accessories easily. Strait beasting right now. Weighed in at 222.8 this morning, so definitely back in ketosis.

Grizzly is confirmed.

 

[entremet]

Agreed.

The baby curls is adorable.

 

[esmith08734]

Back to doing upper/lower splits. The bro-split sucked. I had no energy. Seriously, doing 5-6 exercises per muscle is boring. I always got way better results doing 2-3 exercises per muscle 3 times a week.

Anyway, did legs today and felt good. I did them Saturday too so it was a quick recover period.

 

[Fox318]

Deadlifted pb of 335 lbs.

Honestly I think it's my favorite exercise right now.

 

[Wulfric]

Throw a relative over your shoulders and squat. No excuses!

lol, that would go over well at the dinner table.

"Look how swole I've gotten Grandma!"

 

[ILoveBish]

Sushi with my girl today, 2 thanksgiving feasts on Thursday, once at my girls family, other at my cousins with her joining me. Going to eat whatever and then get back to the grind. I might even go to the gym Friday just to use up all those carbs quicker.

 

[Team Jones]

Back to doing upper/lower splits. The bro-split sucked. I had no energy. Seriously, doing 5-6 exercises per muscle is boring. I always got way better results doing 2-3 exercises per muscle 3 times a week.

Anyway, did legs today and felt good. I did them Saturday too so it was a quick recover period.

Knowing you body is essential. I'm do better with High Rep Upper/Lower training. I also think doing 5-6 exercises per muscle group is boring.

 

[Teggy]

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

I'm hoping to sneak out and back quickly. I think my gym is only open between 7-9am.

 

[Azulsky]

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

Chest & Shoulders

 

[Jacksinthe]

Agreed.

Good grief that first GIF XD

Deadlifted pb of 335 lbs.

Honestly I think it's my favorite exercise right now.

Nice! Grats!

lol, that would go over well at the dinner table.

"Look how swole I've gotten Grandma!"

Haha! I am not going to lie I got a visual of a lovable little grams getting tossed about haha!

 

[Deleted member 17706]

Hey guys I pulled my lower back doing 1 incorrect form squat during the end of my set. Should I do other workouts in the mean time? I struggle with just walking right now but I feel crazy about missing workouts this week. what do?!

This inevitably happens to everyone, I think. It's going to be shitty for a while, but if you take it easy and let everything heal up, you'll come out stronger on the other end.

Are you guys hitting the gym on Thanksgiving? It's my cardio day. So only 1 hour of that.

Best day to lift heavy. Immediately followed up by legendary feasting.

 

[A Human Becoming]

I learned today at my gym that barbell power cleans are technically not allowed or at least frowned upon. What would be an alternative exercise? The fitness trainer suggested lunges.

Additionally, anyone have a Spotify weightlifting playlist they recommend? I've just been listening to my running one.

 

[Psychotext]

Bleh. Got pancaked on the final set of my squats. Am not enjoying working to failure. =/

 

[ILoveBish]

Weighed in at 220.6 this morning, 2.2lb drop overnight. Felt incredibly strong today, and definitely showed it at the gym. Deadlift with 5x335, 3x375 and 1x420. Went up clean every rep, hit all accessories, just another terrific day.

I just need to make sure I hit the gym tomorrow before they close for bench.

 

[Deleted member 17706]

Damn, Bish, your deadlift progression is impressive! That's a lot more than what you were posting around this time last year, isn't it?

 

[Wulfric]

Great day today, finished every set with ease and left the gym with a nice pump. I'm so ready for Thanksgiving tomorrow. At this rate I should be squatting my body weight by next Friday!

SQ: 5x5, 140 lbs
OHP: 5x5, 65 lbs
DL: 1x5, 135 lbs
Current Weight: 160 lbs on the dot.

Just one problem... my jeans barely fit this morning. I was trying to get them up my thighs and my boxers kept riding up. I wore a jockstrap instead, but they fit fine once I got them on my waist. Does anyone else have this problem?

 

[ILoveBish]

Damn, Bish, your deadlift progression is impressive! That's a lot more than what you were posting around this time last year, isn't it?

I deloaded quite a bit. But I'm working my way back up. My best dl was shit form, and eating a ton, while weighing 35+lbs more then I do now. It was 465. I might be able to do it again right now, but the numbers don't mean a thing to me. I just like my slow progress. I'm nearing 2x body weight on dl which is terrific. All while getting leaner and losing fat.

 

[FreddieQuell]

Hey bish, what's your height, and what weight did you start at? Obviously you've had good progress, but I was wondering what you started from.

As for myself, I hit 25 lbs down this morning. Unfortunately I haven't been to the gym at all this past week and probably won't again until after Christmas. I've got some long hours at work ahead of me.

 

[ILoveBish]

Hey bish, what's your height, and what weight did you start at? Obviously you've had good progress, but I was wondering what you started from.

As for myself, I hit 25 lbs down this morning. Unfortunately I haven't been to the gym at all this past week and probably won't again until after Christmas. I've got some long hours at work ahead of me.

March 1st 2012, was 343lbs with 0 muscle mass and multiple 100+ hour save files for square rpgs. I'm 5'11. Didn't diet at all first year, and did a bro split and 0 compounds the first year. I started eating better about 1 year in, but still didn't know what I was doing till another year almost, when I discovered keto. That's when I really got educated on food, and fats been flying off since. Also switched to proper routines around then. Went from size 48 pants and xxxl shirts to size 33 pants (some 32s fit) and size medium shirts. My goal is to get to around 209.9 or below and see what happens.

 

[FreddieQuell]

March 1st 2012, was 343lbs with 0 muscle mass and multiple 100+ hour save files for square rpgs. I'm 5'11. Didn't diet at all first year, and did a bro split and 0 compounds the first year. I started eating better about 1 year in, but still didn't know what I was doing till another year almost, when I discovered keto. That's when I really got educated on food, and fats been flying off since. Also switched to proper routines around then. Went from size 48 pants and xxxl shirts to size 33 pants (some 32s fit) and size medium shirts. My goal is to get to around 209.9 or below and see what happens.

First of all, LOL at the 100+hr save files. I didn't realize how much you had lost. I can add you to my list of inspirations now, lol.

 

[ILoveBish]

First of all, LOL at the 100+hr save files. I didn't realize how much you had lost. I can add you to my list of inspirations now, lol.

The fitgaf cycle, so many here inspired me as well, and so we keep on trucking.

 

[ReBirFh]

Hello Fitness GAF!

First of all, sorry for my english, not a native english speaker and self learned it with zero focus on grammar.

Intro: I'm a short guy with really thin arms and I also easily gain weight, mostly on my belly and chest (I feel bad about those thng). I barely have strenght on my upper body and to make it worse, on my job I spent from 10 to 12 hours sitting and typing or reading so my body has no reason to develop.

I tried to join a gym for three times through the years but after 4 or six months with no apparent results I gave up on them.

I already read the OP a few weeks ago and I'm here posting because I have some questions and want to improve myself.

I have at my disposal:

- 1x Bench
- 1x Bar (Not olympic but it works)
- 1x Of those bars you can put on a door to do pull ups (I cant' do a single one)
- 1x Place where I can do Squats while it is safe.
- 4x 1kg (2,2 lbs) Plates
- 4x 2kg (4,4 lbs) Plates
- 2x 3kg (6,6 lbs)
- 2x 5kg (11,0 lbs)
- 2x 10kg (22,0 lbs)
- 2x 15kg (33,0 lbs)

I decided to go wit the Stronglift 5x5 and today I finished day 7, the only change I did to the program was changing the 5 lbs per workout for 4,4lbs because I didn't have 0,5 kg plates and couldn't find them for sale near me.

Like I said, I'm on day 7 but I already feel like I'm going to stall on the overhead press on the next couple of days if my body doesn't adapt.

Now to my questions:

1) Is it normal to stall so early?

2) Can I start a couch to 10k program in the off day or it will be too much stress on my legs (I can do a sloppy 5k/3,1 miles currently)

3) I'm not doing any of the acessory exercises, should I add them or for now it's better to keep to the basic?

4) I want to get strong but I also want to lose fat (my belly fat really bothers me) I think I have ~23% body fat (last time I joined a gym I had a check up). It is really hard for me to have control of daily intake of food and after reading a little abou intermitent fasting, I think it can workk for me if my window of eating is before sleeping and after waking up so...

4.1) If I do intermitent fasting is there any problem if I only eat before and after waking up?

4.2) If there is no problem on question 4.1, should I exercise before or after sleeping?

4.3) And the exercises, before or after eating?

4.4) How can I calculate the ammount of food I need to get stronger but also lose fat?

5.) Supplements, any of them are necessary?

That's it for now, sorry for the wall of text.

 

[BumRush]

Rough thanksgiving this year. My last living male cousin just passed away over the weekend and it's tough (he was 35 and treated his body like shit). Can't get motivated to do much of anything besides work and spend time with my family so fitness has gone directly out the window.

____________________________

Sean, your workout looks great dude. I agree with Coot that I'd add pull ups and if you can't do them, maybe inverted row ladders on a smith machine?