Board 8 > Fitness/Exercise/Health topic

(+) Yeah! (+)

So Im trying to extend this cut for just a couple more weeks because itll put me around the 9 to 10 % body fat range, but holy shit I dont understand how people deal with the hunger pains.

I said I would never back squat again but honestly Im so fucking bored of the front squat that I said fuck it and gave it a shot today. Did a rep at 285 which is obviously nothing to phone home about but I was happy with it considering its been a year since I did it.

Also was very proud of a youngin who I have been lifting with lately. Ive been encouraging him to push himself on the weight more as he seems to psych himself out a lot on what he can actually do. His goal today was to hit a deadlift PR of 3 reps at 315, and I just fucking yelled at him till he hit it for 5. Kid was super happy. Felt like a proud father

iiaattgg posted...

Yeah. I noticed it in the shower today. Its not visible from the outside or anything, but somethings definitely there. Hernia is honestly best case scenario, also the most likely thankfully

Also, update on this. Doctor does not believe it to be a hernia and I am getting an ultrasound next week. Wish me luck I suppose

neonreaper posted...

I never cared for the folks that used the gym like a social gathering.

you would hate me old man my gym times are usually 80% talking. But we have a good group of people and the ecosystem is where its not causing delays on equipment or things like that. I have seen that in other gyms where it does harm the overall experience and its certainly frustrating

iiaattgg posted...

I said I would never back squat again but honestly Im so fucking bored of the front squat that I said fuck it and gave it a shot today. Did a rep at 285 which is obviously nothing to phone home about but I was happy with it considering its been a year since I did it.

I'd love to be able to do a rep at 285 right now, lol.

Even when my back was healthy, I think I was topping out around 300. Granted, I'm 150 pounds, so that's a decent number, but still.

I mean Ive been front squatting for the past year so its not like Ive been wasting away. I was more just worried about the muscle memory and weight differences, like there have been times where Ive missed a month of lifting or so for various reasons and then it was hard to hit even 225 coming back

When I start my bulk here in a couple weeks I'm going to be cutting down on my cardio, however, I think I'm gonna try to start training to dunk a basketball. I'm 5'8 for the record.

So that'll be my goal, and I'm gonna keep trying till I do it. So no timeline, it'll just happen when it happens.

Arm progress check !

https://gamefaqs.gamespot.com/a/forum/d/df89b5ac.jpg

Sorozone posted...

When I start my bulk here in a couple weeks I'm going to be cutting down on my cardio, however, I think I'm gonna try to start training to dunk a basketball. I'm 5'8 for the record.

So that'll be my goal, and I'm gonna keep trying till I do it. So no timeline, it'll just happen when it happens.

thats an ambitious goal which means Im all for it. Go get that shit man!!

Today was one of those lovely lifts where everything felt incredibly stable, energetic, and strong. Which was much needed because there have been a lot of days lately where the lifts have been unstable, sluggish, and weak.

pullups 45x3x10
barbell rows 185x3x12
db curls 40x3x10
lateral raises 35x3x10
lat pull-down 250x1 225x3 200x6 175x8
cable curl 50x2x20
seated cable row 65x2x20
cable rear delt fly 10x2x25
hammer curl 40x15 35x15 30x15
db pullover 70x2x10
cable wrist pushdown 65x3x12

And speaking of what I just said, where do yall feel it when you know that a workout is gonna be shit right off the bat? For me, if the hamstrings are shaking when I pick up a load I know we are gonna have some problems the rest of the day. Forearms and core are 2a and 2b for sure

I've been getting better at spotting fatigue, I can usually just tell from the first set. If I'm not feeling it it's probably due to overall fatigue from work, life, the gym. I usually will take it a bit easier on those days, and then I'll just take the next day off from the gym and regroup again the day after.

Fat 135x12 strict OHP today

Had a shit ass squat/leg day at the gym today.

Want to know when the day's gonna be shit? When your lower back is sore. When you're feeling it not in the muscles but the joints. Tried to work through it but my right hip/glute was NOT having it at any sort of heavier weight.

It was one of those days that makes you really evaluate what you're doing. I think I need to quit squats for a while because this hip/glute issue is driving me crazy. Maybe I'll be okay doing some leg press instead. The supplemental stuff (leg curl, leg extensions, lunges, etc.) seemed okay at least. But I simply cannot just continue what I'm doing; it is not working.

I will never understand how deadlift strength varies so much, I literally could not get 405 off the ground today

It has a lot to do with fatigue(I know I bring this up a lot). Just mechanically, it has a lot going on. Not only is activating almost every muscle in your back, it also activates your forearms(grip strength), hamstrings, glutes, quads, and depending on the rep range or weight it can also be cardiovascular draining.

Only other lifts I can think of as more body fatiguing is power clean, and continental clean because those also activate your arms and delts more, as well as basically everything else a deadlift does.

I've been slowly working on a new routine for my upcoming bulk to get more sets in for every muscle group as well as hitting legs and deadlifts twice a week. My thinking is if my first bulk day is leg day, I can mostly focus on my glutes and hamstrings, I can finish off the day with deadlifts just focusing on lower weight and form, and then later in the week I can start on a deadlift solely focusing on strength lifts, and theoretically it should give me enough rest time in between so it's not too overall fatiguing.

Deadlifts suck because most people say you should really only do them once a week. Which is honestly fine advice, but the improvement will be slower, and even with all that rest, you can still have a super shitty deadlift day.

Was feeling really good in the gym today.

Gonna up some cardio work this week and see I feel on and weigh on Saturday. Might start my bulk next week.

My weight has been creeping above 150 and I can see it around the stomach. I've got to lose a few pounds, ideally about 5 but I'd be happy with 2-3. Much easier to do in the summer months, when the extra cardio from swimming counteracts my not super great diet. But doable otherwise if I just cut out maybe 400 calories a day.

I never thought I'd see the day where I actually enjoy running/cardio.

I suppose it helps that I can run in nature tho, since I live in a mountainous/forest area.

got almost back to where i was pre pinched nerve in back. 285 bench, 475 squat, 565 deadlift. I should be able to get back to my 335 bench and 615 dead soon. Squat didnt really change.

Metal_DK posted...

got almost back to where i was pre pinched nerve in back. 285 bench, 475 squat, 565 deadlift. I should be able to get back to my 335 bench and 615 dead soon. Squat didnt really change.

monster shit big homie

Its been a decent lift the past few days. My forearm has been strained but nothing horribly, but I feel like its knocked a rep off each lift. My protein intake has also been shit lately. But other than that, my reps feel good and strong, some of the strongest theyve ever felt, but its just dying quickly on those last ones from the arm. Itll be okay

https://gamefaqs.gamespot.com/a/forum/e/e2a807c0.jpg

Gonna stop at this point, weigh myself tomorrow, and start bulking up.

Good stuff homie!! How are you feeling about your results?

I started a new deadlift cycle which is a joy

my amrap set was at 275 and I did 16, and I certainly had at least a few more in the tank strength wise but it took so much out of me heart and cns wise that the whole rest of the workout was fucked. Im not sure I can do stuff like that anymore at my age lol

Also Sorozone your arms are jacked !! Whats the secret?

iiaattgg posted...

Good stuff homie!! How are you feeling about your results?

Pretty good. Been cutting since November, but November through December definitely had some rough spots. January and February is where I kicked it into high gear. So at the very least I figured out a plan to have a very consistent cut without losing tons of strength. I'd give it about a 7/10 cut.

Weighed in at 165, so lost about 12 pounds during that cut. Gonna starting bulking up, with a calorie range of around 2600-2800, and around 135g of proteins. Goals; 315 bench, 405 squat, and 500 deadlift, all hopefully obtainable before I reach 185lbs.

iiaattgg posted...

Also Sorozone your arms are jacked !! Whats the secret?

Honestly not sure. My arms haven't been sore in a super long time, but I have been trying to keep them in the stretched position(biceps specifically), and I have been upping my bicep exercise on days I haven't been normally doing them. Triceps and Delts I don't worry too much about, but I will be focusing on more sets and reps for my delts on this bulk. My forearms have always been huge, not sure if that's a genetic thing, but I've also have always been doing wrist curls since I have ever started lifting, and I know just from my own anecdotal experience that not many people focus on forearms, if at all. I also try to squeeze the shit out of the bars and dumbells every time I use them for any exercise.

Also here is my new workout plan:

Leg Day 1:
Low Bar Squat:
Lat Pull Down:
Hip Thrusts:
Lunges:
Ab Crunches(Cables):
Hamstring Leans:
Leg Press(glutes):
5 x 5 x 5 Hammer, Turn, Regular Curls:
Deadlift:

Chest Day 1:
Bench Press:
Incline Bench Press:
Triceps Rope Pulldown:
Cable Flys:
Farmer Walks:
Inside Bar Press:
Dead Hangs:

Back day 1:
Deadlifts:
Pullups:
Seated Bicep Curls:
Calf Raises:
Hip Abductors:
Shoulder Shrugs:
Lat Pulldowns:

Arms/Shoulders Day 1:
Rotator Cuffs:
Dumbell Lateral Raises:
Preacher Curls:
Overhead EZ bar:
Wrist curls:
OHP:
Rear Delts:
Rope Pulldown:
Cable curls:
Cable Lateral Raises:

Leg Day 2:
High Bar Squat:
Lat Pulldowns:
Cable Squats:
Hip Abductors:
Dead Hangs:
Goblet Squats:
Leg Press(Quads)

Chest Day 2:
Incline Bench Press:
Farmer Walks:
Dips:
Lateral Cables:
Dumbell Incline Press:
Pushups(Finisher)
5 x 5 x 5 Hammer, Turn, Regular

Back day 2:
Pullups:
Hamstring Leans:
Shoulder Shrugs:
Underhand Pullups:
Hip Thrusts:
Dead Hangs:
Deadlifts:

Arm Day 2:
Rope Pull down:
Cable Curls:
Lateral Cables:
Plate Raises:
Preacher Curls:
OHP:
Seated Bicep Curl:
Rotator Cuffs:

The only adjustment I might make is to put in more work on my abs, but I'll see how the first few weeks goes. Goblet squats with dumbells, on a raised heels puts a lot of work on my abs too.

Today was a semi nice lift. Always hard to tell on arm day since its just not ever going to be something that pushes me to my limit

i do feel my Skullcrusher form is the best its ever been, which is something Ive always struggled with. Idk if struggle is the right word, but is always been lurking in the back of my mind that something was off, as opposed to now I feel confident that its locked in and moving right

It's very difficult to work pecs at my gym because almost every guy there under 50 seems to be obsessed with having perfect pecs so all the relevant equipment is always being used and as soon as it frees up you basically have to drop whatever you're doing and haul ass there, or it'll be gone again. Dunno if anyone else has a similar experience. Did manage to get enough in today though, and I could feel it afterwards (and still can).

So I mentioned that I'm going to try to dunk a basketball just for a fun goal, and I did some plyometric exercises before my leg workout yesterday, and that alone has given my calfs more soreness than any calf raise exercise I've ever done.

Also had a solid chest day today. It's nice to focus on strength because I'm in and out of the gym a lot quicker.

Underleveled posted...

It's very difficult to work pecs at my gym because almost every guy there under 50 seems to be obsessed with having perfect pecs so all the relevant equipment is always being used and as soon as it frees up you basically have to drop whatever you're doing and haul ass there, or it'll be gone again. Dunno if anyone else has a similar experience. Did manage to get enough in today though, and I could feel it afterwards (and still can).

benches, dumbbells, cables, or machines?

Afternoon lifts are the best honestly. I enjoy the morning because my crew is there and I feel better for the work day, but afternoons I am certainly the strongest and the girls that come are cooler

tearing up a back and biceps day

Also lets get this bitch to 500, excited to see that this topic has stuck and formed a community. Yall rock

I definitely prefer early afternoon workouts, especially when I don't have to work. I'm a lot more refreshed.

Deadlift is back to being my strongest lift after this cut. It's actually improved somehow. So hopefully I can get that back up to over 400 in the next month or so, especially since I'm aiming to hit deadlift twice a week.

498

499

Goku is my inspiration for lifting. RIP Toriyama.