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Workout/Staying in Shape Thread

526K views 6K replies 634 participants last post by  Nostalgia 
#1 ·
Thought I would bring this thread back, has died many times before but hopefully we can keep it going this time. Basically discuss anything to do with working out, weight lifting, body building, dieting, etc. Feel free to give people tips, ask and answer questions, whatever you guys want.

I started pretty recently myself. Never did anything up until I was like 18 as I was always playing high school sports so never had to worry about getting out of shape. Started doing casually since then and now been going hard for the past 4 months about. I am stronger in virtually every area now, stuff is starting to take shape and I am pretty damn happy with the results.

Goal now is to bulk up, which is tougher then it sounds :$
 
#4,132 ·
Emailed the local Crossfit Box or whatever the fuck they're called to see if I could pay to use their facility without having to do random team WOD bullshit. Fingers crossed cause it looks beautiful with all the barbells and chalk in the world.

5/3/1 calls for breaking all sorts of PRs. Gonna look back at this in a year.

Big Four Lifting Maxes as of December 31st, 2013:

Squat
1RM: 405lbs
2RM: 385lbs
3RM: 365lbs
4RM:
5RM: 345lbs
6RM:
7RM: 330lbs
8RM:
9RM:
10RM: 310lbs

Press
1RM: 165lbs
2RM:
3RM: 160lbs
4RM:
5RM: 150lbs
6RM:
7RM:
8RM: 140lbs
9RM:
10RM:
11RM:
12RM: 130lbs

Deadlift
1RM: 435lbs
2RM:
3RM: 390lbs
4RM:
5RM: 370lbs
6RM: 360lbs
7RM:
8RM:
9RM:
10RM: 335lbs

Bench Press
1RM: 275lbs
2RM: 250lbs
3RM: 240lbs
4RM:
5RM: 235lbs
6RM:
7RM: 210lbs
8RM:
9RM:
10RM: 175lbs
 
#4,133 ·
I'm getting 4 plates on dead lift by summer.

I did hit 360 today. That was after 3 fails and a search for Brock Lesnar's theme song on my ipod
 
#4,135 ·
I could use some advice. With age becoming more of a factor for me, I have found in recent years that I am really losing a lot of flexibility. I need to get into better shape than I am now, but most of all I want to increase my flexibility first.

Can anyone recommend a good program or workout for that? My first thought is something like yoga, but I have spent a lot of time the past couple years being lazy. Last year I started with certain cosmetic improvements, and this year I want to focus on overall physical health. Any tips to point me in the right direction would be appreciated.
 
#4,137 · (Edited)
start stretching. do yoga. run every now and then. lift weights.

in my opinion, running is the best form of cardio you can do. For overall physical health. You can start a basic strength program (just google something); bench press, shoulder press, squat, deadlifts, rows, pullups, dips, etc. I'd suggest lifting 4 days a week, run 2-3, stretch 5-6 days.

How much body fat do you guys think a person can lose in the span of 12 weeks at a healthy rate?
depending on how much you weigh right now, a whole lot. Fatter the person, the more fat they can drop. If you have a good program you can expect to lose 1-2 lbs. That would be healthy. It gets harder the lower Body Fat % you have. What are you doing to lose the weight?

foam roller :mark: :hb :cheer :dance
 
#4,138 ·
^ Buy a good foam roller ASAP. Warmup with Joe Defranco's Agile 8 or Limber 11 (google it). Learn every stretch you can and incorporate it, if not daily, then as a cooldown after you workout. I personally foam roll before stretching after lifting and it takes about half an hour. I'll foam roll at night ideally every night but at least three or four times a week. Learn your tight weaknesses you already have and mobilize them daily.

Depends how fat they are but 20-25 lbs sounds optimal if there's some real weight to be shed.
 
#4,141 · (Edited)
Winnipeg has been dropping down low in -40 to -50 Celsius range over the last couple days. The furnace busted at the gym today. It was, to be frank, fucking cold in there today. Shoeless deadlifts at just above freezing makes for a tight body and COLD feet. I did 6x370 and then couldn't pull a single for 410. LE BRRRRR. Oh well. It was good. Did 11x295 deadlifts after front squats and then did 50 reps with just the bar of ROMANIAN SUMO deadlift :lol for a finisher after abs. Just like playing football in the snow...
 
#4,142 ·
I might be switching over to sumo deadlifts instead of regular deadlifts(not cutting stiffies though, not a chance).

The spartan workout (for the movie 300) is: (link

Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps

(300 reps altogether)
When I was Navy I had my time at about 12 minutes. I beat Leonidas. That link has beginner, middle, and hard versions of it. I should try this again soon (my gym has no kettle bells over 12 lbs though :()
 
#4,143 ·
I am a newbie here.

I want to build up my cardio/stamina (and obviously lose a couple pounds in the process, durr)

By going on the treadmill daily (for about half an hour max each day, jogging/sprinting for half that time and fast walking for the other half). Would that give me good results?

I drink only water nowadays, and I dramatically cut down fast foods and stuff like that


EDIT: if it helps, i'm 5'10", about 185-190 pounds
 
#4,144 ·
Short answer is yes. Any physical activity will help. But fuck, lift weights too. If you're worrying about "bulking up," stop. It's obviously hard to bulk up otherwise everyone would be doing it.

ok, sorry for ranting. You sound like your plan is to do some different intensities on the treadmill. That's great, the different intensities will really help (look up "HIIT" [High intensity interval training]). I wouldn't do the treadmill everyday. First, you'll begin to get "wear & tear." That's just common muscle soreness you'll get from running. So, you could mix it up and do some cycling (if you have a gym with a spin class check it out at least once), elliptical, swimming if you're lucky, and then have some high intensity (cardio focused) workouts. Second, you'll get tired of the treadmill. But that's where the alternatives come in.

If you begin to run outside (which is really different from a treadmill), prepare for shin splints. That's soreness in your shins. You'll most likely google it because most people get them as beginners. Proper stretching can help about that, but don't focus on it or be afraid of it.

30 - 60 minutes a day is great. If you need to rest though, do so. On the other hand, if you're going 7 days a week and not feeling like you need a day off, you might want to start increasing your workouts. I'd throw in at least 3 days of weight lifting. Lifting weights will also help your running improve, not to mention the workout can be an alternative to your running session (giving you a rest day from running, but you're still getting a workout).

For working out, I'd just suggest some simple full body workouts. You can google samples, ask here if you need to, or even go to bodybuling.com and check out the forums there. A lot of people on that website are just people who lift weights with no proper training or certifications and just want to blab, kind of like me. I got nothing but muscles!

Look into "crossfit" workouts too. Those are designed for explosive movements and lots of cardio. Just don't become a dick once you start.

It's good you have a pretty specific goal, it's great you have a rough, and it's tremendous you're only drinking water (I'm a 'Mio' addict). You're the kind of person we want sticking around at the gym after January.
 
#4,145 ·


Finally finished this one all in one go :mark:
Strangely, the thing that hurts the most is my coccyx though.

Highly recommend this one for those that only have 4 abs and want those finally two bastard squares that are the hardest to get, or hell, want to burn some fat in general. The little gut I had is slowly going away, hopefully they'll be showing (not fully, but visible) in a month or so :)

Now time to hit the actual weights (Y)
 
#4,148 ·
lol. I think everyone in this thread did. Only, some of us were trying to gain weight and took advantage of the Holiday season for that. I went from 184lbs to 192 lbs, now trying to cut back a bit more.
 
#4,151 ·
I don't know how much weight I gained, but I ate like absolute shit despite still working out hard pretty much the second half of December. Been eating clean since the last few days of December though and I'm cutting down again :eek:

Anyone go to the gym early in the morning? I've been trying to make that my usual routine for a while and I finally started today. I actually like it a lot because the gym is empty and I don't have to worry about working out.
 
#4,153 ·
I'll wait 1.5-2 hours after getting up to digest some food (largely carbs) but morning is my favourite time to lift.

Deload week; been teaching people how to lift at night. Got there fifteen minutes early and started full cleaning and power snatching 95 lbs before working up to 285lbs Sumo deadlifts (gonna make them my main deadlift next cycle)... And then the chicks finally showed up. That was my first time ever snatching heavyier than like 65lbs and I got deep on a few reps too. Felt like a fucking boss.

Fixed my bench form after too. Switching to flat foot (as is mandatory in competition) fucked my bench up horribly this past month. I think I got it though. Did many reps with 95lbs then a set of 205x5 fairly cleanly. VERY PRODUCTIVE session with lots of recovery while the girls did their thing. Yippee.
 
#4,155 ·
I usually do Dumbbells and machines to rest the joints but get ZAH PAUMP. It was my deadlift deload day and I watched the only other Strength guy do snatches the day before so Light Oly Lifting just seemed like the way to go. Gonna do light benching three or four times this week just to get dat form.

Doing 5/3/1 spinal tap for overhead next cycle. You do the 3, 5/3/1 and then 5 weeks worth of the main lift every week, supersetting back and biceps between sets. Like 12 sets pressing total. The training max goes up every week and since my OHP max has led to the most money set reps, this is a useful way to boost the TM ten extra pounds. Fuck yeah.
 
#4,156 ·
Got a good chest and tris workout (DAT BRO SPLIT) in today. The cut continues. :vince7

Trying to get some olympic/Crossfit lifting in this week too. I was able to get 2 reps of 195 for push press and 1 of 165 for strict press last week, which I consider decent since my shoulders are definitely not my strongest body part. :delrio
 
#4,158 ·
I've been going back to the gym recently, I am currently doing

Monday - Chest/Tris

Tuesday - Back/Biceps

Thursday - Legs/Shoulders

(I change the order of these on a weekly basis)

The thing I am asking is, although I am eating a good diet and cardio etc. I am not doing 2- 3 reps etc. I usually do 4 sets of 8 - 10 reps. Is that okay? I am trying to just get a good body, nice bit of muscle on there but I am not doing the whole push for 2 reps at the end thing, but instead slowly going with a weight I can just handle and on my last set, I push out on a weight I can just about hit 6 reps on.
 
#4,160 ·
I would recommend (off personal experience mostly, only a few articles or research read, 'it works for me') higher reps. 15 - 9. Usually scale is depending on how many sets (3-4, sometimes 2 even). Bodybuilders (from what I've read and seen) do higher reps and focus on the contractions and release. go down slow come up fast (but not sloppy). Sounds like you're already doing that. That just increase the rep size because it should create better hypertrophy (increase in muscle size). Strength workouts are usually associated with lower reps (6 - 8).

4 sets:
x 15
x 12
x 12
x 9

3 sets:
x 15
x 12
x 9

I personally respond better to higher reps (consequently, lowered weight). I think it just allows you to concentrate on the lift and getting that contraction and stretch better than if you were to struggle with 6 - 8 reps. I seated alternating dumbell curls with 30's and 35's for 15, 12 reps. I haven't seen an increase in my bicep size as good as this since I started lifting 5 years ago.

I won't tell if your split is good or not, I think that's extremely personal based. I don't do chest, tricep, or shoulders on the same day, or even within 2 days. I just don't like it. The muscles are too closely involved with the others in lifts, so I don't feel as strong. That's just me, and it's something you'll find out if you like. (most people do it like you do)
 
#4,159 · (Edited)
Liquid diets don't always last....but I'd do it anyways.

But in all seriousness, every day I do....
1)Stretch for 10 minutes
2)30 push-ups, sit-ups
3)Run around the track (30 Laps, I think.)
4)Something fun (Football, Basketball, Ping Pong?)
 
#4,162 ·
Never use the smith machine. It's silly and dangerous.


Rippetoe on squat position. Watch this shit: http://www.youtube.com/watch?v=g2tyOLvArw0


My opinion on muscle building is this: get strong first (low reps, high intensity). That way, when you do switch to high reps for muscle building, you're squatting, say 405, ten times instead of 225 ten times, and are thus bigger. Ronnie Coleman was a powerlifter before becoming who he became. He squats sets of 2 reps squats at 800 lbs every week. Steroids aside, he still trains strength.
 
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