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4x5 315 romanian deads. so close to 5x5. dead gym at 6PM on a saturday. hole in the wall gyms are the best. dead for deads. it's thematic. thanks for listening
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Dec 11, 2016 02:48
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I think I minorly injured something doing those lateral raises. Sort of my upper right chest, around my collarbone has a tight muscle. It's hard to tell exactly because the pain is so minor, and usually only when I'm shifting around a certain way or breathing out all of a sudden. At least I know how light to start next time.
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Dec 11, 2016 02:56
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nm just workin out u?
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Dec 11, 2016 04:10
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Drunk Driver Dad posted:I think I injured everything all the time
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Dec 11, 2016 04:37
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im pretty sure i've never hurt...uh..my foot.
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Dec 11, 2016 04:56
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Soreness isnt a sign of injury, it is actually something you should be happy about.
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Dec 11, 2016 05:22
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numberoneposter posted:nm just workin out u? wanna join that gym
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Dec 11, 2016 05:48
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bamhand posted:But did you PR? You must be doing something really wrong or have super lovely wrists if you're screwing them up with OHP. its probably both bc its an old injury mad at me again. technical pr maybe. I'll just put some tiger balm on it and Squat Every Day
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Dec 11, 2016 05:51
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Zzulu posted:Start working at a gym instead bro I've never heard or seen anyone say anything good about a gym trainer/sales person online or in person... Theres one jacked black dude at mine and this shredded chick who is def on something that I would take advice from, the rest are lol. jarbv posted:what is a tornado and what are its macros? i dont want to know Fallows fucked around with this message at 09:26 on Dec 11, 2016 |
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Dec 11, 2016 09:24
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numberoneposter posted:nm just workin out u? nice a cups my chest is bigger than that
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Dec 11, 2016 10:05
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Is shoveling snow considered lifting or cardio
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Dec 11, 2016 23:14
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Lifting for hypertrophy.
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Dec 11, 2016 23:24
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Snows a northern thing so ima say it's crossfit
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Dec 11, 2016 23:25
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Santa Mountain. https://www.youtube.com/watch?v=TvkVsyN7AtQ
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Dec 12, 2016 00:09
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Fallows posted:I've never heard or seen anyone say anything good about a gym trainer/sales person online or in person... Theres one jacked black dude at mine and this shredded chick who is def on something that I would take advice from, the rest are lol. This has to be a universal constant. There are maybe 2 or 3 people I would actually take advice from at my gym while all the other people working there are constant cardio or straight up out of shape. In other news, can anyone recommend a decent gym bag that looks nice bringing to (corporate) work and then to the gym? Was thinking a Herschel duffel, but everyone says the straps are poo poo, and I'd like to be able to throw my laptop and lunch in there, too.
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Dec 12, 2016 00:17
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Briefcase.
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Dec 12, 2016 10:45
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Leg day in the gym. Knocked out some sumo squats 8x3 at 315 then did some barbell lunges, elevated close leg deads, leg curls and extentions. Trying to really kill my hamstrings. Hopefully I can stick to this morning cardio, clean up my diet and lose all this fat I put on this year. Namaste yall.
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Dec 12, 2016 15:23
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E_P posted:Leg day in the gym. Knocked out some sumo squats 8x3 at 315 then did some barbell lunges, elevated close leg deads, leg curls and extentions. Trying to really kill my hamstrings. Hopefully I can stick to this morning cardio, clean up my diet and lose all this fat I put on this year. Namaste yall. Sounds awesome man.  I'm on week two of PPL and enjoying it. For the main compound lifts, I'm sticking to the 5/3/1 programme, plus accessory work. The first 5/3/1 cycle is a bit too easy, I'm lifting for 7 reps the 3+AMRAP set, but I have a feeling I'm going to catch up to my limit fairly quickly.
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Dec 12, 2016 15:29
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Can I do anything more for calves? For fucks sake I'm getting stronger and getting bigger everywhere else. I'm doing relatively low weight (~220ish on machine leg press calf raises for 35-burnout reps) at the end of every other workout while doing a 6 day iso routine right now. I have a lot of free time this month so I'm hitting 2-a-days most days, once in the AM and again evening.
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Dec 12, 2016 15:55
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The guys i know who have nice calves and didn't start out overweight (this is cheating imho) focused on hitting calves from all three angles, this means you need to do each exercise with internal and external rotation at your ankle. If you only do it from a neutral position it probably won't grow.
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Dec 12, 2016 16:21
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100kg x 5 Scared to do more Dont have a twink to spot me
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Dec 12, 2016 16:42
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E_P posted:The guys i know who have nice calves and didn't start out overweight (this is cheating imho) focused on hitting calves from all three angles, this means you need to do each exercise with internal and external rotation at your ankle. If you only do it from a neutral position it probably won't grow. Yeah, I was a thin guy growing up even when I played sports. 135 @ 5'11. I'm 160 now and can still knock out 25-30 rep wide grip pullups so I've never really been overweight. What can I supplement with besides the high-rep leg press calve raises? I'm not sure how to target all three areas.
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Dec 12, 2016 16:43
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Pesmerga posted:The first 5/3/1 cycle is a bit too easy, I'm lifting for 7 reps the 3+AMRAP set, but I have a feeling I'm going to catch up to my limit fairly quickly. It's on purpose according to Wendler. Just completed my first cycle. DL was the easiest for me, did 11 reps on 3+ set and 8 on 1+. Bench was on target, DL and press went up. Last squat workout was an absolute disaster, because for some reason I wanted to try a wider stance than my regular tried and tested, which caused an old back issue flare up again and I only managed 2 reps on the 1+ set. 
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Dec 12, 2016 16:44
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Calvin Johnson Jr. posted:Can I do anything more for calves? For fucks sake I'm getting stronger and getting bigger everywhere else. I'm doing relatively low weight (~220ish on machine leg press calf raises for 35-burnout reps) at the end of every other workout while doing a 6 day iso routine right now. I have a lot of free time this month so I'm hitting 2-a-days most days, once in the AM and again evening. If you're always breaking them down when are they going to have time to grow?
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Dec 12, 2016 16:46
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Calves follow the same rules for steady growth as every body part: work them a couple of times a week and gain a shitload of weight.
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Dec 12, 2016 16:47
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Metanaut posted:It's on purpose according to Wendler. Just completed my first cycle. DL was the easiest for me, did 11 reps on 3+ set and 8 on 1+. It's dumb as gently caress. If you're getting 11 reps on your work set you just did loving cardio, congrats.
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Dec 12, 2016 16:49
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Calvin Johnson Jr. posted:Yeah, I was a thin guy growing up even when I played sports. 135 @ 5'11. I'm 160 now and can still knock out 25-30 rep wide grip pullups so I've never really been overweight. What can I supplement with besides the high-rep leg press calve raises? I'm not sure how to target all three areas. When I say external rotation and internal rotation of the ankle I mean just that. You should do a set with your feet pointed outside then forward then towards the inside.
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Dec 12, 2016 16:53
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E_P posted:Why do you think high reps is the way to go versus high weight until failure like any other muscle. Why would the calves behave differently then your shoulders or your quads? Not sure, my quads and shoulders are blowing up so I guess I''ll try 10-12 reps and go heavier this month. Ah, so just change my stance? Got ya. I just have a lot of free time this month so I'm putting in as much work as I can in the gym. I'm probably going to end up running a SARM this month just so I can recover faster because gently caress it.
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Dec 12, 2016 17:04
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haven't checked in to the thread in a whileDrunk Driver Dad posted:At least I know how light to start next time. nothing changes
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Dec 12, 2016 17:06
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sassassin posted:It's dumb as gently caress. If you're getting 11 reps on your work set you just did loving cardio, congrats. i could be wrong, but isn't this like, complete broscience and as long you eat right and workout to failure you'll see growth?
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Dec 12, 2016 17:07
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Tolkien minority posted:i could be wrong, but isn't this like, complete broscience and as long you eat right and workout to failure you'll see growth? As long as you're stressing yourself and eating right you're going to see growth no matter what you're doing. I think he's talking about what's the most bang for your buck. If you're lifting for physique and not just raw strength for SiCK DeADz is it still better to go in the 10-12 rep range rather than 5-6 or is that a myth? The reason I ask is because I'm getting way more chest definition from high rep DB press than I ever did from plain benching. It might just be because I can go down lower with the DB's than I could with a barbell.
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Dec 12, 2016 17:09
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Calvin Johnson Jr. posted:Not sure, my quads and shoulders are blowing up so I guess I''ll try 10-12 reps and go heavier this month. Ah, so just change my stance? Got ya. I just have a lot of free time this month so I'm putting in as much work as I can in the gym. I'm probably going to end up running a SARM this month just so I can recover faster because gently caress it.
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Dec 12, 2016 17:39
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Tolkien minority posted:i could be wrong, but isn't this like, complete broscience and as long you eat right and workout to failure you'll see growth? yes 11 reps isnt even that much and around that range (8-12) is good for hypertrophy 1-5 reps is mostly for strength
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Dec 12, 2016 17:54
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Zzulu posted:yes nah, variety is the spice of life http://strengtheory.com/hypertrophy-range-fact-fiction/
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Dec 12, 2016 18:07
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Tolkien minority posted:i could be wrong, but isn't this like, complete broscience and as long you eat right and workout to failure you'll see growth? 5/3/1 is a strength program, mass isn't the objective.
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Dec 12, 2016 18:25
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Tolkien minority posted:i could be wrong, but isn't this like, complete broscience and as long you eat right and workout to failure you'll see growth? Am I lifting 60%+ of my 1rm?: Total number of reps per week generally reflect hypertrophy gains independent of rep range Am I lifting less than 50% of my 1rm? Hitting failure you'll see growth probably, but I don't know why you'd intentionally do this unless you literally didn't have access to a gym. There were a few well conducted studies where people did many sets of low reps, high weight vs people doing few sets, many reps of lighter weight and the hypertrophy gains were near identical. The differences were the low rep, high set group took loving forever to finish their work out, struggled more with recovery, and were less motivated to keep with the program. The higher rep, lower set group was pretty much the opposite and saw a bit less strength gain. Khorne fucked around with this message at 19:14 on Dec 12, 2016 |
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Dec 12, 2016 19:10
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Metanaut posted:It's on purpose according to Wendler. Just completed my first cycle. DL was the easiest for me, did 11 reps on 3+ set and 8 on 1+. I'm on my 3rd cycle and it definitely gets harder, that last work set is supposed to make you want to die. I came close to PR on a couple things last week but no cigar.
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Dec 12, 2016 20:00
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sassassin posted:It's dumb as gently caress. If you're getting 11 reps on your work set you just did loving cardio, congrats. lol Dum Cumpster posted:nah, variety is the spice of life hells yeah
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Dec 12, 2016 22:22
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No pain or injuries today in my workout. Good stuff. I've been generally trying to eat healthier and drink less, but I'm thinking about giving macro counting a go. As it is I just eat a certain amount and try to get at the very least 130g of protein in every day.
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Dec 12, 2016 23:01
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Drunk Driver Dad posted:No pain or injuries today in my workout. Good stuff. I've been generally trying to eat healthier and drink less, but I'm thinking about giving macro counting a go. As it is I just eat a certain amount and try to get at the very least 130g of protein in every day. as someone that's struggled with alcoholism a lot in my life, I don't think booze and fitness mix at all. it's hard but poo poo gotta be done
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Dec 12, 2016 23:08
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