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[MjFrancis]

Yup.

My standing OHP sucks. I can only do 135 for 3.

Thanks to this I decided to try my hand at the press. I've been doing a low amount of reps at a high intensity twice a week and after a few weeks of this I can put up 135lbs... once. At least it was a good, strict rep. No push presses for me! I also didn't use a belt. I probably could have put up 5-7 more pounds, but that's about it. Right now my 1RM is 135lbs.

Actually, given my weight it still puts me above intermediate in the Crossfit Basic Strength Standards [PDF]. Being able to at least press my bodyweight would give a decent indication of how I would fare at a handstand pushup, an eventual goal of mine.

 

[X-Frame]

Does anyone have any recommendations for a workout journal to bring to the gym, as well as used for anything else such as sleep, nutrition and foods eaten, notes, etc?

I want something durable yet not huge to lug around at the gym.

Now I just memorize my workouts and thoughts and type them up in a journal program on my Mac but I obviously can't take that with me.

 

[reilo]

This damn hip

I might have to get it looked at. I feel it even by waking up in the morning.

Does anyone have any recommendations for a workout journal to bring to the gym, as well as used for anything else such as sleep, nutrition and foods eaten, notes, etc?

I want something durable yet not huge to lug around at the gym.

Now I just memorize my workouts and thoughts and type them up in a journal program on my Mac but I obviously can't take that with me.

Moleskine.

http://www.moleskineus.com/?gclid=CID7sfe_nawCFUcaQgodimmTDQ

 

[cuevas. PhD.]

Does anyone have any recommendations for a workout journal to bring to the gym, as well as used for anything else such as sleep, nutrition and foods eaten, notes, etc?

I want something durable yet not huge to lug around at the gym.

Now I just memorize my workouts and thoughts and type them up in a journal program on my Mac but I obviously can't take that with me.

Got a smartphone?

 

[SD-Ness]

Currently I'm about 224 lbs. I want to get to somewhere within 160-180. When I was an 18 yr old cross country runner, I weighed 155 lbs. I didn't gain most of that weight until about 3 yrs ago when I met my girlfriend and became a lazy fuck - but I've been regretting it ever since.

It's been pretty tough to go running again, as my knees and hips will hurt, so I've been trying to use cardio machines.

I had a pretty good lifting routine going in Sept. and Oct. I feel a little more muscular if that's possible. Nothing crazy but, for example, I can feel my chest is a little tighter - less man boobs.

Nevertheless, I need some advice on diet - not dieting per se but on maintaining a healthy diet. I don't think I'm going to lose weight by starving myself (been there done that). It's probably better to get a healthy routine going.

Anyone care to share their diet plans? If you link to me to specific posts in this thread that would work too.

I know the basics it's just putting them into practice. Large amounts of fruits/vegetables, moderate/high amount of protein, low/moderate amount of carbs (only whole grains), drink lots of water, etc.

 

[TheKaeptain]

Tired squating last night since going back to the gym. My legs are dead.

 

[TheFatOne]

So guys what do you do when you feel weak? I tried doing my lifts today, but I had to drop the weights a bit because I felt so damn weak.

 

[Esch]

So guys what do you do when you feel weak? I tried doing my lifts today, but I had to drop the weights a bit because I felt so damn weak.

rest and eat and sleep

 

[ezrarh]

So guys what do you do when you feel weak? I tried doing my lifts today, but I had to drop the weights a bit because I felt so damn weak.

Make sure your diet is okay. I had a couple weeks where I felt really fatigued. I spent the last two weekends not drinking and staying in to rest for the most part. Feeling better now. I personally like to go in and do really light exercises during rest week.

 

[Brolic Gaoler]

So guys what do you do when you feel weak? I tried doing my lifts today, but I had to drop the weights a bit because I felt so damn weak.

I eat 8 cans of mother fucking Beefaroni and power through. MAN UP SON!



Make sure you're hydrated and getting enough sleep. Also, that you're eating enough.

Thanks to this I decided to try my hand at the press. I've been doing a low amount of reps at a high intensity twice a week and after a few weeks of this I can put up 135lbs... once. At least it was a good, strict rep. No push presses for me! I also didn't use a belt. I probably could have put up 5-7 more pounds, but that's about it. Right now my 1RM is 135lbs.

Actually, given my weight it still puts me above intermediate in the Crossfit Basic Strength Standards [PDF]. Being able to at least press my bodyweight would give a decent indication of how I would fare at a handstand pushup, an eventual goal of mine.

Damn, that has me near elite status for press.

Edit: And for Bench press.

 

[MrOogieBoogie]

Progress!

Some of you may remember this post I made on page 81 of this thread on 9/1/11:

Guys, I just had to express my excitement after today's workout!

After three months, I have finally learned to execute a proper muscle-up, and do it consistently. Did about ten today. So much easier than I remember it being! Haha!

That was ten muscle-ups scattered throughout the day; not ten in a row. (If you're not familiar with muscle-ups, watch this.)

Today I did ten consecutive near-perfect muscle-ups without stopping. That's two months' worth of progress since that aforementioned post. That's going all the way up and all the way down, and not swinging for momentum, so I pull back up immediately the moment my arms are extended at the bottom. So happy. I work out on some scaffolding in front of a Chipotle every day during my lunch break (can't afford a gym, sue me... wait, don't) and this homeless guy who holds the door open for people is always cheering me on. lol

Feels good, Fitness-GAF. Feels damn good.

 

[Drealmcc0y]

So im a pretty hardcore gym rat, I go every day for an hour and a half, but I wanna do more.

I do 45 minutes of weight training and 45 minutes of intense group exercise biking.(RPM)

I know the importance of rest, but there must be something more I can do instead of sitting bored in front of my computer. Im more interested in muscle gain however.

 

[reilo]

Man I don't know if it's because it was cold outside, but my lungs took a big steamy shit today when doing 400m sprints. They were just burning up and killing my met-con workout.

On a good note, despite my left hip area being sore, I knocked out a great 4 sets of deadlifts today with proper form.

I'll do some cardio again this weekend and hopefully my lungs adjust. So weird.

So im a pretty hardcore gym rat, I go every day for an hour and a half, but I wanna do more.

I do 45 minutes of weight training and 45 minutes of intense group exercise biking.(RPM)

I know the importance of rest, but there must be something more I can do instead of sitting bored in front of my computer.

Why are you mixing so much weightlifting with intense cardio?

 

[Drealmcc0y]

Why are you mixing so much weightlifting with intense cardio?

Because I want to be super fit?

 

[kylej]

Because I want to be super fit?

More power to you as long as you're not trying to gain mass. Don't think you'll get too big on that type of routine.

 

[reilo]

Because I want to be super fit?

That won't necessarily make you "super fit". It actually might slow down your progress (depending on your goals, of course) because you are doing too much.

How do you define being "super fit" anyway?

 

[Drealmcc0y]

More power to you as long as you're not trying to gain mass. Don't think you'll get too big on that type of routine.

Really? Why?

Im taking "serious mass" protein shake and eat alot of eggs and tuna.

 

[reilo]

Really? Why?

Im taking "serious mass" protein shake and eat alot of eggs and tuna.

The law of diminishing returns.

 

[Drealmcc0y]

That won't necessarily make you "super fit". It actually might slow down your progress (depending on your goals, of course) because you are doing too much.

doing 45 minutes of weights then cardio every day is too much?

Dont heavy weight lifters do like 4-5 hours of working out every day?

How do you define being "super fit" anyway?

Well I want to have great endurance in cardio and to look like a beast?

 

[Brolic Gaoler]

Really? Why?

Im taking "serious mass" protein shake and eat alot of eggs and tuna.

http://www.bodybuilding.com/store/opt/sm.html

That?

lol, jesus christ.

Just curious, how long have you been doing this, and what are your stats?

doing 45 minutes of weights then cardio every day is too much?

Dont heavy weight lifters do like 4-5 hours of working out every day?

No, not only no, but fuck no.

Well I want to have great endurance in cardio and to look like a beast?

Then do interval training.

 

[Drealmcc0y]

http://www.bodybuilding.com/store/opt/sm.html

That?

lol, jesus christ.

Yeah it is that one.

Just curious, how long have you been doing this, and what are your stats?

Ive been going to the gym since I was 17(Now 21)

But only the last 9 months have I been going every day and using appropriate diet.

Ive only been doing the biking for a couple of weeks though.

Also, I just started using that serious mass protein this week.

 

[Brolic Gaoler]

Yeah it is that one.



Ive been going to the gym since I was 17(Now 21)

But only the last 9 months have I been going every day and using appropriate diet.

Ive only been doing the biking for a couple of weeks though.

Also, I just started using that serious mass protein this week.

What are your stats. Also, what is "appropriate diet?" Because the shit you're drinking in that shake would be the opposite of appropriate IMO.

Also, see edits above.

 

[Luscious LeftFoot]

http://www.bodybuilding.com/store/opt/sm.html

That?

lol, jesus christ.

Just curious, how long have you been doing this, and what are your stats?





No, not only no, but fuck no.

Serving Size2 HeapingScoops(334g)
Servings Per Container8

What the hell? That can't be right. That's an insane waste of money.

Just drink whole milk.

 

[Drealmcc0y]

What are your stats. Also, what is "appropriate diet?" Because the shit you're drinking in that shake would be the opposite of appropriate IMO.

Also, see edits above.

My "stats" Idk what you mean. You mean how much I weigh and my height?

Well I never did anything to give my body what it needed for the first 3 years. But now i take protein shakes and eat alot more protein.

 

[kylej]

doing 45 minutes of weights then cardio every day is too much?

Dont heavy weight lifters do like 4-5 hours of working out every day?

Professionals? Maybe. But most of them are genetic freaks and enjoy their share of... supplements. If you're roiding you don't need as much rest as a natural person.

Really? Why?

Im taking "serious mass" protein shake and eat alot of eggs and tuna.

More is not better. 3-day split, lots of compound lifts, with HIIT mixed in if you want, and you'd have way better results if you want to get huge. Here's a typical basic strength program

That's it. 3 times a week, alternate A and B, and eat clean like a horse. You start putting up heavy weights on all those exercises and you will get huge.

 

[Brolic Gaoler]

My "stats" Idk what you mean. You mean how much I weigh and my height?

Well I never did anything to give my body what it needed for the first 3 years. But now i take protein shakes and eat alot more protein.

Height/Weight and your power/strong lift numbers (1rm or highest rep/set weight) (Bench/Press/Deadlift, etc.)

 

[reilo]

doing 45 minutes of weights then cardio every day is too much?

Every day? Jesus dude. Your body needs time to recover.

Dont heavy weight lifters do like 4-5 hours of working out every day?

Broken up into several segments with tons of rest in between.

For example, MMA fighters might do two-a-day workouts, where they weightlift in the morning, rest up, and then spar/work on technique later in the day. They also have very specific goals in mind and there is a reason they are the top of athletes in the world.

Well I want to have great endurance in cardio and to look like a beast?

You can achieve that by not working out every day and by not doing cardio and weightlifting consecutively.

Weight lifting is basically the act of breaking down your muscles and rebuilding them to become stronger through the act of hypertrophy. If you work out too much and don't let your body heal (ie the act of regrowing its cells that you worked out), then eventually you might experience atrophy, which is the act of your cell muscles being weakened and diminishing.

Your rest day -- usually the day after a workout -- is as important if not more so than what you do while working out. It's on those days you need proper nutrition, sleep, and rest (because your body heals best when it's fully rested and has the right amount of nutrients).

I'll let the more knowledgeable correct me if I am wrong. I hope this explains some things for you.

 

[Drealmcc0y]

Every day? Jesus dude. Your body needs time to recover.

Yeah but i do different muscle types every day.

Broken up into several segments with tons of rest in between.

For example, MMA fighters might do two-a-day workouts, where they weightlift in the morning, rest up, and then spar/work on technique later in the day.

Well thats what I want.

I was down the gym between 8-30am - 10am and i spend some of my nights, bored in front of a computer when I could be making progress, which comes back to what my original post was about.

You can achieve that by not working out every day and by not doing cardio and weightlifting consecutively.

Why is it a problem if I do upper body in weight training then doing lower body in the cardio(biking) right after. Its different muscle types.

 

[Drealmcc0y]

Height/Weight

I am 5 foot 10 and weigh 11 and a half stone.

 

[Brolic Gaoler]

I am 5 foot 10 and weigh 11 and a half stone.

Lift numbers?

Someone who's been lifting for 4 years should be pretty strong.

Also, judging from your weight which is about 154-160ish pounds, you're looking to gain mass. Drinking "mass gainers" is the wrong method IMO.

I'm surprised no one posted the frog boy pic yet.

 

[Drealmcc0y]

Lift numbers?

Someone who's been lifting for 4 years should be pretty strong.

Again let me state i made no progress for about 2 years. I was just 18-19 going 2-3 times a week casualy and didnt know about the importance of diet and rest at the time.

I also used to be one of those really weak kids. Its only this year ive started making progress again.

 

[reilo]

Yeah but i do different muscle types every day.

You should probably tell us what your routine is day-by-day.

Well thats what I want.

I was down the gym between 8-30am - 10am and i spend some of my nights, bored in front of a computer when I could be making progress, which comes back to what my original post was about.

Do you plan to be in a MMA ring going for 3 5-min rounds with a dude?

Why is it a problem if I do upper body in weight training then doing lower body in the cardio(biking) right after. Its different muscle types.

Because it sounds like on the days you do legs you also do cardio, and the day before you do cardio, and the day after you do cardio, which means your legs never properly recover. You are putting a ton of strain on not only your muscles but on your joints and ligaments, too.

Please let us know what your routine is and what your diet is like.

 

[Brolic Gaoler]

Again let me state i made no progress for about 2 years. I was just 18-19 going 2-3 times a week casualy.

I also used to be one of those really weak kids. Its only this year ive started making progress again.

I'll tell you right now, and I hope you take my advice.

Scrap everything you think you know about lifting/the gym.

Scrap your routine (even before I see it I'm betting it's whacky)

Read the OP and maybe get Starting Strength.

You're a prime example of not knowing what to do in the gym and over doing in general.

Baby steps man, more is not always better.

 

[X-Frame]

Dreal, the dark side is strong with you.

Rather than us type out unnecessarily long and winded explanations as to why your current routine is not only counter-productive to your goals but also counter-productive to ANY goal (unless that is wasting money, energy, and looking to get injured) -- just take out words for it.

The human body is a system. It is not just a collection of muscles. So while your BRAIN might be getting bored and rationalizing more and more training, your nervous system (what fires your muscles and produces strength to say the least) and your muscles do NOT want to be trained as you are doing it now. They NEED to rest or else you won't progress. It's that simple. Professional MMA fighters and olympic athletes have years upon years of training under their belts which allow their bodies to progress with high workloads. You don't.

You want to be fit? Profressional athletes are fit and none of them do what you do. None. You know who does? The chubby-fat father who has looked the same and not gained any strength in years you see every day in the gym.

 

[kylej]

. You are putting a ton of strain on not only your muscles but on your joints and ligaments, too.

And your central nervous system.

 

[Brolic Gaoler]

Dreal, the dark side is strong with you.

Rather than us type out unnecessarily long and winded explanations as to why your current routine is not only counter-productive to your goals but also counter-productive to ANY goal (unless that is wasting money, energy, and looking to get injured) -- just take out words for it.

The human body is a system. It is not just a collection of muscles. So while your BRAIN might be getting bored and rationalizing more and more training, your nervous system (what fires your muscles and produces strength to say the least) and your muscles do NOT want to be trained as you are doing it now. They NEED to rest or else you won't progress. It's that simple. Professional MMA fighters and olympic athletes have years upon years of training under their belts which allow their bodies to progress with high workloads. You don't.

You want to be fit? Profressional athletes are fit and none of them do what you do. None. You know who does? The chubby-fat father who has looked the same and not gained any strength in years you see every day in the gym.

Someone nerf X-Frame, dude's OP.

Side note.

Went big on my second day for bench. 255 2 sets of 10, 1 set of 8 then 1 set of 6.

That's after 315 3 sets of 3 and 225 2 sets of 10 on Monday.

Come at me bro.

P.S My deadlifts are back on track now too.

 

[Drealmcc0y]

I totally understand what you guys are saying..... but you must understand what im trying to convey here.

There are times when I am really bored at home at night with nothing to do. I just want to know if there is anything I can do, that will help me progress even after I have done my intense weight lifting and cardio in the morning 12 hours before.

Surely there is something? I kind of feel like that guy from the guy limitless when he says that if he doesnt feel like he is moving forward, that he is going to explode.

Shit, i could take up yoga or something.

Great post X Frame but..... there must be something for me to do!?

 

[Brolic Gaoler]

I totally understand what you guys are saying..... but you must understand what im trying to convey here.

There are times when I am really bored at home at night with nothing to do. I just want to know if there is anything I can do, that will help me progress even after I have done my intense weight lifting and cardio in the morning 12 hours before.

Surely there is something? I kind of feel like that guy from the guy limitless when he says that if he doesnt feel like he is moving forward, that he is going to explode.

Shit, i could take up yoga or something.

No.

Play a video game, masturbate, get a date, watch tv, scratch your nuts, get a massage. DO SOMETHING ELSE.

Edit: Basic Yoga couldn't hurt.

 

[kylej]

Surely there is something? I kind of feel like that guy from the guy limitless when he says that if he doesnt feel like he is moving forward, that he is going to explode.

Shit, i could take up yoga or something.

Good idea. Yoga is awesome, and it will kick the shit out of you if you underestimate it.

I'm going to start attending yoga classes again as soon as this semester is over and I have some cash.

 

[parrotbeak]

Check out mobility wod: http://www.mobilitywod.com/

As far as I know you can do this stuff every day.

 

[reilo]

If you are bored at home, that does not mean you should be in a gym. It sounds like you need to find another hobby to make use of your time. Don't put more unnecessary strain on your body because you are "bored".

 

[Brolic Gaoler]

Check out mobility wod: http://www.mobilitywod.com/

As far as I know you can do this stuff every day.

I need to start doing this more. I'm having flexibility issues in my shoulders now that are actually hindering my squat progress.

 

[Drealmcc0y]

No.

Play a video game, masturbate, get a date, watch tv, scratch your nuts, get a massage. DO SOMETHING ELSE.

Edit: Yoga couldn't hurt.

No all of those except get a date and getting a massage is something the old pathetic me from a year+ ago would do.

 

[Drealmcc0y]

You know who does? The chubby-fat father who has looked the same and not gained any strength in years you see every day in the gym.

I just wanna come out and say... thats definetly not me. I like to think im pretty muscled, especially considering i used to be a little scrawny kid. Ive also made significant muscle gain in the last few months. Im doing something right here.

 

[kylej]

No all of those except get a date and getting a massage is something the old pathetic me from a year+ ago would do.

You've either got some body/self-confidence issues, or this is a troll. Best of luck, man.

 

[Brolic Gaoler]

You've either got some body/self-confidence issues, or this is a troll. Best of luck, man.

My thoughts exactly.

There's nothing wrong with anything I listed, guess I'm a loser to this guy.

 

[Drealmcc0y]

You've either got some body/self-confidence issues, or this is a troll. Best of luck, man.

Yeah I do have issues. I have issues that I used to be pathetic and im doing what I can to turn it around. If that means I have issues, then sure.

 

[reilo]

I just wanna come out and say... thats definetly not me. I like to think im pretty muscled, especially considering i used to be a little scrawny kid.

Weren't we all?

Ive also made significant muscle gain in the last few months.

Not an indicator for future success.

Im doing something right here.

Are you? Like I asked you earlier, please post your routine and what your diet is like if you want us to give you more concise advice.

 

[FallingEdge]

I just wanna come out and say... thats definetly not me. I like to think im pretty muscled, especially considering i used to be a little scrawny kid. Ive also made significant muscle gain in the last few months. Im doing something right here.

But you could be gaining more if you focus on rest and a proper routine. Even you yourself said that it took several years before even seeing progress. You are in the prime of your life where damn near anything you do will cause growth. Why hinder that progress by doing things wrong?

As others mentioned, can you post your routine in addition to your stats (bench/squat/deadlift/ohp) and diet?

 

[Drealmcc0y]

My thoughts exactly.

There's nothing wrong with anything I listed, guess I'm a loser to this guy.

Im not explaining it right. I have what they call an addictive personality. So I would spend hours every day playing xbox or watching tv shows or even fucking masturbating. I dont wanna be that guy anymore and ive made some big fucking leaps in my life this year to turn it around.

I just wanna be a god damn champ. Is it so bad that I have alot of motivation to want to be better than what I am?