No, never. Don't be a quitter.
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
No, never. Don't be a quitter.
PlayALLtheGames
Banned
Alright I'm kicking abs into new gear with a goal of a legit 4 or 6-pack by next summer.
I've been lifting for a long time - I know what I'm supposed to be doing - but I've sort of just been stuck at the really-flat-stomach stage for a while now and have become complacent with it because, well, I've got a really flat stomach.
I know I'm not hitting enough variation on exercises (mostly just do leg lifts and some yoga-ball crunches each day) and my diet is solid but could be better (I drink, sometimes a lot).
Any of you who were at that stage who found a way to really push it to the next level?
I've been lifting for a long time - I know what I'm supposed to be doing - but I've sort of just been stuck at the really-flat-stomach stage for a while now and have become complacent with it because, well, I've got a really flat stomach.
I know I'm not hitting enough variation on exercises (mostly just do leg lifts and some yoga-ball crunches each day) and my diet is solid but could be better (I drink, sometimes a lot).
Any of you who were at that stage who found a way to really push it to the next level?
Summer Haze
Banned
Nothing like Deadlifts.
Deadlifts best lift
Psychotext
Member
Was 3s day for me on deadlift today. Oddly I find it to be harder than 1s, partly I think because of grip.
Still, nice to be working again. To be honest, it may be a year or more to get back to my old lifts (if I even get there), but I don't care as long as I can keep the injuries to a minimum.
Still, nice to be working again. To be honest, it may be a year or more to get back to my old lifts (if I even get there), but I don't care as long as I can keep the injuries to a minimum.
Randolph Freelander
Member
I don't deadlift because I work out inside my house and don't want to damage my floors. (I work out on top of a 3/4" pad that sits on top of laminated floors that sits on top of concrete.)
That said, I did try it today, was oddly surprised that I could do more than the bar with 2 plates as someone completely untrained in the movement. (I did 175.) I could have done more, too, but I didn't want to risk going up to a weight that I couldn't gingerly set back down.
If I could find a very small, very portable, very affordable way to diffuse the impact of a harder than desired landing, I might do them more often and see how well it trains.
That said, I did try it today, was oddly surprised that I could do more than the bar with 2 plates as someone completely untrained in the movement. (I did 175.) I could have done more, too, but I didn't want to risk going up to a weight that I couldn't gingerly set back down.
If I could find a very small, very portable, very affordable way to diffuse the impact of a harder than desired landing, I might do them more often and see how well it trains.
Summer Haze
Banned
I used to do them in my bedroom years ago and I'd use pillows lol. Still made the room shake though.
Dead Prince
Banned
yall. don't ever buy the Buttermilk crispy tenders from Mcdonalds. it has a terrible mouth feel. it's like they take the chicken and then flake it the size of those crab flakes for crab cake. not those chunky crab cakes with big size pieces. but the crappy one.
its also like eating raw meat that's cooked. lol.
where's the real chicken breast strips.
its also like eating raw meat that's cooked. lol.
where's the real chicken breast strips.
Yeah, they're not great. Eat Raising Cane's, the obvious inspiration for the strips, instead.
Dead Prince
Banned
was just trying it out when i went there today. the same with zaxby's. all those copycat got nothing on canes. with the real chicken pieces, SEASONING.
DOWN
Banned
Canes is very good, but theres a smaller chain in Orlando called Huey Magoos thats even better whew
Psychotext
Member
I built my own deadlift platform which consisted essentially of two chunks of wood with padding on top. Very cheap.
Dont diet, live it
Dont deadlift, alive...lift...uh
Anyhoo, I finally broke my bench press PR yesterday. It was a lolworthy 3x155, but given the terrible shape I had regressed to last fall into this spring, it was a huge mental achievement and motivation to move forward. Pretty close to new PRs for OHP and weighted chin-ups, too, but really need to concentrate on losing weight.
Dont deadlift, alive...lift...uh
Anyhoo, I finally broke my bench press PR yesterday. It was a lolworthy 3x155, but given the terrible shape I had regressed to last fall into this spring, it was a huge mental achievement and motivation to move forward. Pretty close to new PRs for OHP and weighted chin-ups, too, but really need to concentrate on losing weight.
VenomousCoffee
Member
Well a good start would be, Only eat foods that came from a single plant or animal that you can easily identify.
Yeah, that makes sense, but I'm trying to make things easier for my father who has obesity problems mainly cause of his absolutely shocking diet.
Rad Shadow
Banned
So I have a gym memberahip, but i just recently bought one of those pull up bars you lodge into a door frame.
Question: Will it help or hurt me to do pull ups everyday, 5-10 at a time, or should I rest every other day? I've been jumping up from leisure tv or game binging and using this thing a lot.
Also leg lifts or knee ups, whatever you call them. Which would be good for focusing on my core, abs, fat stomach area?
Question: Will it help or hurt me to do pull ups everyday, 5-10 at a time, or should I rest every other day? I've been jumping up from leisure tv or game binging and using this thing a lot.
Also leg lifts or knee ups, whatever you call them. Which would be good for focusing on my core, abs, fat stomach area?
Dead Prince
Banned
idk. im craving a whole chicken. and i have a toaster oven. and i want to do that tomorrow.
Psychotext
Member
Have a look around on precision nutrition. They're usually REALLY helpful.
http://www.precisionnutrition.com/blog/infographics
DOWN
Banned
The gym reasonably near to me is Planet Fitness. I think they infamously dont allow deadlifts? I suppose I could always do deadlifts in the apartment complex gym and then head over to Planet Fitness 5 minutes away lol. I dont know what to do. I really dont like the no flat bench issue in the apartment gym which would otherwise be good enough.
Randolph Freelander
Member
Planet Fitness doesn't like people lifting.
Go on over there and do cardio if you're ever hungry for pizza, though.
Psychotext
Member
Taste test time!
Rad Shadow
Banned
Never heard of it.
Dead Prince
Banned
Taste test time!
ah nice. hope all are good!
Psychotext
Member
I quite enjoyed the Mocha one. A bit like a coffee kitkat.
DOWN
Banned
Beginner programs seem to be set up as M/W/F and then Sat/Sun both off...
Is there a good reason for that? Or if I were feeling inclined is there no reason to stop for two days in a row like that? So just consistently every other day instead of A/off/B/Off/A/Off/Off/B/off/A etc...
Is there a good reason for that? Or if I were feeling inclined is there no reason to stop for two days in a row like that? So just consistently every other day instead of A/off/B/Off/A/Off/Off/B/off/A etc...
Randolph Freelander
Member
The idea is to give yourself 48 hours for recovery and adaptation to occur, with the other idea being that most people will end up going to the gym on a fixed schedule, same days. If you want to just go straight up every other and it works for your body and schedule, then go for it.
ArkhamFantasy
Member
I probably should take more rest days but i go to the gym at lunch time and if i dont go then i'll get bored. I look forward to working out.
Really? Eh, that is a stretch.
TestedTurok
Banned
I overall study a lot better after a workout.
Ok I'm going to go to the gym for the first time in ages. Then will get a regiment for next week over the weekend
But for TONIGHT... the hell do I do to get myself back into the swing of things? Ultimately interested in building upper body strength and adding muscle.
And what's a highly recommended shake for building strength either before or after workouts?
But for TONIGHT... the hell do I do to get myself back into the swing of things? Ultimately interested in building upper body strength and adding muscle.
And what's a highly recommended shake for building strength either before or after workouts?
Protein shakes are all the same shit, just get the cheapest tub of protein powder you can find and throw it in with some milk or water. They're also completely unnecessary if you're getting enough protein from food sources (I'm a grad student now so being able to drink 1,000 calories in a shake with whey, peanut butter, milk and oatmeal is a godsend for time management). As for what to do in the gym, do what you want! Maybe some good compound barbell movements like bench press/squat (assuming you understand the gist of proper form) and some fun dumbbell stuff like hammer curls and shoulder press.
Do you already have a particular routine in mind? I (and lots of others in this thread) can give you some recommendations if you have a number of days in mind that you want to be in the gym.
Hey there FitGAF. I got a problem with my 5x5 routine lately and was hoping for some pointers.
I just started 5x5 back in the summer and got some decent progress on my Squat (from 90 to about near 180 now). However, my other lifts (Bench, OHP, Row, Deadlift, especially the former 2) barely progressed at all - it always seem like I emptied my tank after 5x5 Squats. And as a result, my lower body, particularly thighs got a heluva lot of gains while my upper body stayed mostly the same, which is pretty thin. I couldn't fit into half of my jeans now on account of my thighs growing so damn big.
So I'm wondering lately whether I should switch to a different program which specializes on upper body instead... I do enjoy squatting, the 5x5 program and the gains I got but I don't want my body to be imbalanced either. Any ideas? (Also if there's some programs that don't involve machines that'd be great cause my free gym has a power rack, dumbbells and barely anything else)
I'm 22, 5'10-6' (haven't checked in a while), 156lbs, and my program is basically Stronglifts 5x5 with about 4-5 sets of Pull-ups and Dips to failure at the end.
I just started 5x5 back in the summer and got some decent progress on my Squat (from 90 to about near 180 now). However, my other lifts (Bench, OHP, Row, Deadlift, especially the former 2) barely progressed at all - it always seem like I emptied my tank after 5x5 Squats. And as a result, my lower body, particularly thighs got a heluva lot of gains while my upper body stayed mostly the same, which is pretty thin. I couldn't fit into half of my jeans now on account of my thighs growing so damn big.
So I'm wondering lately whether I should switch to a different program which specializes on upper body instead... I do enjoy squatting, the 5x5 program and the gains I got but I don't want my body to be imbalanced either. Any ideas? (Also if there's some programs that don't involve machines that'd be great cause my free gym has a power rack, dumbbells and barely anything else)
I'm 22, 5'10-6' (haven't checked in a while), 156lbs, and my program is basically Stronglifts 5x5 with about 4-5 sets of Pull-ups and Dips to failure at the end.
Randolph Freelander
Member
My suggestion is to drop to 3x5 on squats and see if you can still make linear progression on that exercise with the lesser volume. This should give you more time and energy to keep working on your other lifts, including potentially adding volume to those. Also, potentially extend your rest periods between sets. If you're doing 2 minutes, go 3. If 3, go 4. (Don't follow this pattern to like 10, though.)
ShadowgeistX
Member
Your entire post is why I've said many times that 5x5 is kind of a shitty program. At best maybe an ultra newbie could use it but I think there are many superior approaches.
The 3x5 suggestion is a decent one.
Whatever program you switch to, it should still have a leg day. Squats are still super important but if you want your upper body to grow, it should be put at the top of your list on whatever day you focus on it. I've pretty much changed to an upper/lower split to accommodate this.
Also I can relate to the thunder thighs/jeans issue. I can pretty much only wear Levi's 541 jeans. It's like every other pair is for people who skip leg day consistently. =(
Give Greyskull LP a try. It has you do the upper body lifts before you squat or deadlift. Squatting frequency is also twice a week. So the program does prioritize the upper body more compared to Strong Lifts 5x5.
Grabbed the link from the OP for your convenience: http://i.stack.imgur.com/OUcEY.png
I switched to wearing joggers now and they are great. My mom would tailor and taper my jeans but I stopped asking her to do it.
Psychotext
Member
Really isn't in a British accent. You'll have to trust me on that.
Hm ok, maybe I can hear it now.
He doesn't need to drop to 3x5 on squats, he needs to drop to 3x5 on all of the lifts where he isn't progressing, which is what you're supposed to do with the program anyway. And he should rest for as long as he needs in order to get his sets.
Randolph Freelander
Member
I differ.
Well, not entirely differ. I'm not sure he needs to do 5x5 on the other exercises, either, as I prefer the 3x5 plan from Starting Strength. But between the two options of which volume to cut, I'm dropping to 3x5 on the one I actually am making gains on (to see if I keep making gains anyway) and keep volume on the exercises I'm not. Particularly since he says squats are sapping all of his energy. If dropping volume on squats sacrifices gains, then add it back.
Now, if it were me still doing 5x5, I'd probably go for a hybrid. If I can get 3 solid sets of 5, I might still do the other 2, but I'm not going to let a failed rep in the 4th or 5th sets stop me from progressing. If I go 5-5-5-4-4, then I'm counting that as a win and will keep going. When I can't get 5-5-5-x-x, then that's when I would count it as a fail and repeat it the next day. But again, this is from the mindset that 3x5 is a solid routine, so the extra two sets of 5x5 are a bonus and shouldn't stop you from adding weight next time.
ArkhamFantasy
Member
Give us your schedule and does your work have a fridge/microwave?
DOWN
Banned
Where do you workout? Gym membership? Apartment complex gym?
Answering the ladder first yes and yes. But given the depending the workload I may not get a chance to eat. I am working hard to improve that.
Schedule while working
7-9...10 AM: Off work, drive home 20-30 minutes, Workout if possible 1-2 hours if it is a day in the rotation. Breakfast (Sometimes skipped if exhausted).
10-11 AM: Sleep
4 PM: Wake up, get ready for work
5 PM: Eat dinner
6 PM: Leave for work
7-12...1:30 PM: Working
1-4 AM: Charting/Eating
5-See top: Finishing the shift
As you can see it can be pretty brutal at times and FYI I am a nurse so it isn't like I can take breaks whenever. Things are likely to change in the future since I am working hard to improve things so my time management isn't shit and I have made great strides in the year. I am going to ICU soon which is another beast but I will tackle that when I get to it.
I will admit half the trouble is me just sitting my ass down and chomping down on something. I am ADD and have a bad habit of skipping on eating. I will work on this now I have my own place and I can now pack 'emergency' meals. I also need to cut back eating like shit and eating lots of calories with the help of my 1200 calorie shakes daily.
If I can balance things out and have a reliable work ethic I think I can have a semblance of a daily routine. It just blew up recently with a social life, condo buying, etc. and I wanted to get back on track.
Any meal suggestions for any time of day as well as times to snack and eat during work would be appreciated. Especially love meals on the go. I am training my self to eat faster so tips would be appreciated.
Final problem. Lactose intolerant (to a light degree), if I take pills I am fine so I avoid lots of dairy but cooking with butter and cheese is fine as long as I can keep things in check.
I apparently have a place to workout at my condo. Will check it out soon, but I prefer a fully equipped gym and mine is on the way home from work so it isn't a huge deal. I get paid enough so membership isn't a big deal but trainers are out of the option to keep me honest. Trying to find friends to do the same.
It's probably because it's for beginners who would feel sore or tired a lot, so it's giving you ample time to rest and recover.
I like to do push/pull days like Mon/Tues/rest/Thurs/Fri/rest/rest. You can just go every other day, that's fine but once you get more advanced that's a lot of rest between workouts. Unless you are doing full body workouts everyday, but then I'd question if you are getting enough out of them because there's a lot to fit in.
Saudades said:
Start with upper body then. If you are going to do 5x5 then you need to stick with it and do 5x5 for your main lifts. I do squats first and have no problem doing bench then OHP.
Or maybe you need to work on your cardio. Your upper body shouldn't be significantly fatigued to prevent you from benching after squats.