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Fitness |OT9|...You looked better before

D

Dead Prince

Banned
I think I'm getting the whole breathing thing down. Seems to help tightening my core when I squat and it helped me move the weight easier. Applied it to deads today too. Going well. Surprisingly my grip was great even though it's ripping part. It not bleeding. The back to back days of deadlift and barbell rows. RIP. About time I grind it down and moisturize lol. I remember when my hands were smooth. Lol
Also. Thinking of getting some knee sleeves. Maybe sbd or strong sleeve. Might get them on my birthday in may
 
N

ntropy

Member
so i found out i have anterior pelvic tilt, and started some exercises to address this.

wondering if anyone else has any experiences dealing with this
 
artsi

artsi

Member
I've been trying to gain my old muscles back by bulking 0,5kg / week, and the total for february was exactly 2kg weight increase this morning. Feels good man.

Maybe a bit fast, but I'm still 5kg light from my best condition I was in 2013, and I don't feel I've gained that much fat.
Been training 4-5 times a week and eating 3000-3500 calories / day.
 
S

Spiritreaver

Member
FallingEdge said:
Time to start up my cut next week. My fat ass will end up around 255 lbs. I do this every year. Went way too hard lol.
Click to expand...
Psshaw, you like fine man. But as I always say, you can tighten/shape up any time, better to enjoy yourself. Eating like a champ over the holidays might add a month or so to your cut period, but it breezes by.
 
N

NoctisVsStar

Member
Guys quick advice any of you have prior experience with L citrulline? I feel like a need a little extra boost. Just wondering because I don't want to deal with insommia or other nasty side effects cause of the energy provided, currently looking at this pill.
 
F

FallingEdge

Member
Spiritreaver said:
Psshaw, you like fine man. But as I always say, you can tighten/shape up any time, better to enjoy yourself. Eating like a champ over the holidays might add a month or so to your cut period, but it breezes by.
Click to expand...

thanks fam, greatly appreciated. As stated, I always go hard and definitely enjoy it but I should do a better job and being smart about how I consume my food. Causes stress when trying to cut.

Final pic before cutting! Let's see what I can do in the next 12 weeks.

qcMAVqu.jpg
Click to expand...
 
K

KillerBEA

Member
Ricky Ricardo said:
Day 1
Back Squat 3x10 or 5x8
Flat Bench Press 3x10 or 5x8
Machine Row or Seated Cable Row 3x10 or 5x8
Cable Lat Pulldown or (Machine for lats, I can't remember the name) 3x10 or 5x8
Arm work

Day 2
Front Squat 3x10 or 5x8
Deadlift 3x10 or 5x8 (I went really heavy 2 weeks ago and only did 3x5, but this is my general flow)
Standing OHP 5x5 or 5x8
Barbell Shrugs 5x5 or 5x8
Rack Pulls (above the knee)
1 or two more shoulder exercises

Day 3
Back Squat 3x10
Flat Bench Press 3x10
Lunges 3-4 sets, most of the length of the gym, or about 8-10 reps per leg
Leg Press, 3x10
Leg Extension 4-5 sets, 12-15 reps, light weight for burnout/less tension on knees

On my off days, I'm trying to do 10,000 pulls ups in a year, an project OmarIsuf completed last year.

I've been watching around my fitness subs (Athlean-X, AlphaDestiny, Buff Dudes, OmarIsuf, ScottHerman, AlanThrall), kind of analyzing my routine and trying to optimize it. Full body is the truth for me, especially higher volume, but I want to make sure that I'm both efficient and effective during this process.
Click to expand...

I think overall that looks good. Just a few comments.

I feel like upperbody stuff should be done first as the lowerbody lifts are more exhausting. So Bench and Overhead Press first. Then Deadlift or Squat.

I honestly couldn't imagine doing volume Front Squats and volume Deadlifts on the same day but if it's working for you then go for it.

Good to see some AlphaDestiny love in here.

I don't like Athlean X
 
Mediking

Mediking

Member
I love all kinds of women but a woman with some abs/glutes/muscle just drives me into a whole new realm of lust. Lol

.....

I love you, Instagram.
 
I

Ixian

Member
After a few failed attempts, I'm finally back on track with my diet (been consistent for a week). I think knowing I'd have days where I was going to break diet coming up allowed me to slip more than I'd like. That, and having a very stressful Sunday night before President's Day.

Still managing to make progress on my lifts but boy do I feel it in my bones afterwards. x_x
 
P

Psychotext

Member
My biggest mistake this cut was not doing refeeds. I've stuck to my calorie target religiously, but it's clear to me now that refeeds aren't just about the psychological aspect... you flat out lose fat faster when you use them.
 
N

NAPK1NS

Member
(Listen, I know this question has too many connective parts for any one person to offer a solid estimate. I'm seeking only anecdotes and approximates here).

So, while I have never lead a sedentary lifestyle per-se, the last five weeks have been my true foray into cyclical gym living. I'm looking to put on a little muscle and make my appearance less ectomorphic.

I visit my little gym about six days a week. Right now I'm looking at:
Back
Chest
Quads
Hamstrings + Calves
Arms + Abs
Shoulders + Calves

This system has been woking great for me. I'm hitting something at all times while never exacerbating any one muscle group. My concern is that I'm basically only hitting some groups like arms and chest once a week. Varying sources have suggested that a muscle group needs to be hit twice a week in order to see any significant growth. Opinions on this would be greatly appreciated.

This is the hardest I've ever worked in my life to improve my body. I feel great and I (think?) my appearance is a bit altered? Now that I'll be entering into my sixth week of working like this, I'd like to hear about peoples experiences of breaching the gym for the first time and how long it took them to see differences in their physique.

I know I'm being hasty here. People work for YEARS to change their image. But, hey, I live in a scrolling-world and want a little signal that I'm doing the right thing. I won't get discouraged, I'll still be attending the gym no matter what; but I'd love to hear people's experiences.

What tips would you give to a beginner?
How long till you saw physical differences?
Any exercises you love? I'm looking to build my chest and shoulders righty now.
 
I

Ixian

Member
Psychotext said:
My biggest mistake this cut was not doing refeeds. I've stuck to my calorie target religiously, but it's clear to me now that refeeds aren't just about the psychological aspect... you flat out lose fat faster when you use them.
Click to expand...
Actually fat, or weight? My understanding is your body tends to retain water for various reasons and a refeed triggers often triggers a "whoosh," letting your body know not to be so clingy with the water.
 
P

Psychotext

Member
Actual fat, and it's not even close in terms of how quickly it's changed. In fact, it's only since implementing refeeds that I'm actually starting to see myself fill out a bit (and I've had a couple of increases in actual muscle content, based on fat / weight ratio).

It's borne out by studies, so I guess I shouldn't be particularly surprised.
 
N

Natural

Member
NAPK1NS said:
What tips would you give to a beginner?
How long till you saw physical differences?
Any exercises you love? I'm looking to build my chest and shoulders righty now.
Click to expand...

1 - have a goal. When I first started going gym having a goal kept me motivated, whether it is to bench ??kg or lose ??lbs in weight etc, it kept me focused. Going gym with friend also helps with motivation but isn't the be all/end all as you'll soon start bumping into regulars in your gym.

2 - took me 6 months to notice myself, but people noticed after about 3 months. Easiest differences you'll notice will be with how your clothes (don't) fit.
 
M

mf.luder

Member
My knee has been giving me a little bit of weird feeling and it's kept me from the gym for a week. I do not like it, Sam I am.
 
V

velociraptor

Junior Member
Psychotext said:
Actual fat, and it's not even close in terms of how quickly it's changed. In fact, it's only since implementing refeeds that I'm actually starting to see myself fill out a bit (and I've had a couple of increases in actual muscle content, based on fat / weight ratio).

It's borne out by studies, so I guess I shouldn't be particularly surprised.
Click to expand...
How often do you do refeeds when cutting, how many calories over maintenance and how many carbs/fat/protein?
 
P

Psychotext

Member
Currently every 8 days, but I'm getting near single figure body fat. Wouldn't suggest periods that short for anyone higher.

Increasing about 750kcal for two days. Almost all of that difference is additional carbs and maybe a touch more fat. Protein is static.

mf.luder said:
My knee has been giving me a little bit of weird feeling and it's kept me from the gym for a week. I do not like it, Sam I am.
Click to expand...

What's wrong with working on your upper body for a week? I haven't done compounds in two weeks because of a busted rib, but I'm still getting some work in. :p
 
D

Dead Prince

Banned
awkward. back to back rest day today and then i start week 5 of candito (note to self. don't start program on friday. it messes up the rest day like this lol) where i try out all 3 lifts to figure out what my projected 1RM.

i might go to the gym and some light stuff. especially arms and shoulders. and actually take a full rest day tomorrow.
 
S

Szu

Member
Ugh, new injury is going to knock me out for a while.

Cervical Radiculopathy. Pinch nerve near the base of my neck.

The worst symptom is the numbness in my right arm.

tumblr_nuqn64nepE1qzpn6vo2_500.gif
 
D

Dead Prince

Banned
Szu said:
Ugh, new injury is going to knock me out for a while.

Cervical Radiculopathy. Pinch nerve near the base of my neck.

The worst symptom is the numbness in my right arm.

tumblr_nuqn64nepE1qzpn6vo2_500.gif
Click to expand...

oh, i thought this was a psycho post until i saw the name. that sucks still.
 
D

Dead Prince

Banned
ApatheticDolphin said:
Benched 120x4!! So close to body weight bench holy shit
Click to expand...
Congrats. You're in week 5 right? I start that this Friday. My squat game is steady and doing reps when I didn't think I could before. Deads been good. But bench has been feeling good. I'm close to be as well. Haven't decided to do a 1RM or just use the projected 1RM and then start a new cycle after deloading.
 
U

Ultramantaro1

Member
I will be starting to train for a half-marathon shortly and I'm a little worried about how intense cardio will impact my gains. I've been slowly putting on muscle weight over the past few years (I prefer slow bulk over a bulk/cut cycle) and am feeling good about my weight right now.

How do make sure not to melt away this summer with my running? Maintain the same gym workout but increase calories? Any tips of gaffers who tried to combine weight gain with cardio endurance activities ?
 
D

Dead Prince

Banned
well i tried marathon training and tried training powerlifting at the same time. all that did for me was kill my strength. but then again i went in not knowing exactly how to handle my diet so i was definitely under eating (not enough calories) most days.
 
P

Psychotext

Member
Interesting little read...

http://suppversity.blogspot.co.uk/search/label/cold water immersion

In short:

Five minutes after the workout, the subjects either jumped into an inflatable (ice-)bath (iCool iBody, iCool, Miami, Australia) for 10 min (both legs immersed in water up to the waist) or they performed 10 min of active recovery at a self-selected low intensity (on average a meager 36.6 ± 13.8 W) on a stationary cycle ergometer (Wattbike, Nottingham, UK).

...

Muscle biopsies were collected from the exercised leg before, 2, 24, and 48 h after exercise in both trial to access the intramuscular neutrophil and macrophage counts, as well as the inflammatory markers MAC1 and CD163 mRNA, IL1, TNF, IL6, CCL2, CCL4, CXCL2, IL8 and LIF mRNA expression (P<0.05); and the analysis of this data, as well as creatine kinase, subjective feelings of hyperalgesia, the expression of NGF and GDNF mRNA and the levels of B-crystallin and HSP70 showed no difference between the two recovery treatments.
Click to expand...

I know I'd rather do 10 mins at fuck all wattage on the turbo than jump into an ice bath.
 
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