The Gym

[usedtabe]

Nice. Bet those quads were on fire.


One of these days I want to do 10x20 with just 135. I can't imagine the burn that will bring.

[nmcmahan52]

yeah my face was dripping with sweat after those, i allowed myself enough time to change add the extra 10 and get a drink of water in between

[usedtabe]

I've never had sweet cravings until I tried to keep my carbs under 70g. It get's fucking stupid with the cravings on those days.


I remember Jake mentioning that he takes shots of Apple Cider Vinegar when those cravings come. Of course I'm out everytime I think about that, but you should try it.

[usedtabe]

Depends on what I have available. Today will be canned fish steaks with no more than 5 crackers(12g carbs), 2 protein shakes(30g carbs), and no idea whats for dinner but it can't have any bread in it + a shit load of fish oil. I never touch any rice/noodle/pastas on low carb days.


Other days I'll eat a salad with 3-4 grilled chicken breasts and save my carbs for eating a deer burger with potato bread(36g for 2 slices). I usually eat 2 burgers s0 that's 72g for the day. On those days I use Whey Isolate for my protein shakes as the carbs are much less than my regular protein.

Tuna and mayo+mustard(no ketchup, surprisingly high in carbs) is a great way to get full.

It's also surprising that you end up eating a lot of the stuff that you've been told by media for years not to eat(anything with fat) when you're looking to go no carb/light carb. It's equally amazing when you look at the carb content of the shit you used to eat with reckless abandon. Well, I was anyway because I ate like shit.

[nmcmahan52]

skipped the 310lb progression and went straight to 315 yesterday on my squats, my cleans hurt like hell though, i think my left ring finger is broken (it's been bruised for about two weeks), so bringing the weight back down and catching it on that bastard hurt like a bitch, need to try to work on the hook grip or something to take the stress off that finger

[usedtabe]

Ouch.



I'm continuing my deload/fuck around/have fun week.



Today
Tracked a workout for 1,616 pts

Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
1st set warmup/2-3 supserset w/sumos

Barbell Deadlift:
225 lb x 10 reps (+142 pts)
315 lb x 8 reps (+252 pts)
315 lb x 9 reps (+257 pts)


Sumo Deadlift:
225 lb x 12 reps (+146 pts)
225 lb x 10 reps (+142 pts)
lower back gonna love me tomorrow

One-Arm Dumbbell Row:
80 lb x 10 reps (+51 pts)
80 lb x 10 reps (+51 pts)
80 lb x 10 reps (+51 pts)
80 lb x 10 reps (+51 pts)
80 lb x 10 reps (+51 pts)
80 lb x 10 reps (+51 pts)
80 lb x 7 reps (+47 pts)
80 lb x 7 reps (+47 pts)
back burn

Barbell Curl:
65 lb x 15 reps (+19 pts)
85 lb x 15 reps (+22 pts)

[usedtabe]

Whoa,check out this bodybuilder's cheesecake.

[nmcmahan52]

damn fine looking cheesecake

rippetoe published his strength standards tables for each of the five lifts, it lets me know how much of a pussy i really am

http://startingstrength.com/files/standards.pdf

[nmcmahan52]

had a decent day yesterday, 300 lb pulls getting easier, rest/drinking day today then i have warrior dash run tomorrow followed by more drinking, if i feel up to it i'll go back to the gym on sunday


Tracked a workout for 2,238 pts

• Goblet Squat (kettlebell):
  
  • 45 lb x 15 reps (+39 pts)
  • 45 lb x 15 reps (+39 pts)
  • 45 lb x 15 reps (+39 pts)
  
  
• Barbell Squat:
  
  • 45 lb x 5 reps (+36 pts)
  • 45 lb x 5 reps (+36 pts)
  • 170 lb x 5 reps (+83 pts)
  • 215 lb x 3 reps (+90 pts)
  • 260 lb x 2 reps (+103 pts)
  • 320 lb x 5 reps (+229 pts)
  • 320 lb x 5 reps (+229 pts)
  • 320 lb x 5 reps (+229 pts)
  
  
• Standing Barbell Shoulder Press:
  
  • 45 lb x 5 reps (+49 pts)
  • 45 lb x 5 reps (+49 pts)
  • 80 lb x 5 reps (+62 pts)
  • 100 lb x 3 reps (+57 pts)
  • 120 lb x 2 reps (+55 pts)
  • 130 lb x 5 reps (+87 pts)
  • 130 lb x 5 reps (+87 pts)
  • 130 lb x 5 reps (+87 pts)
  
  
• Barbell Deadlift:
  
  • 135 lb x 5 reps (+66 pts)
  • 135 lb x 5 reps (+66 pts)
  • 195 lb x 5 reps (+99 pts)
  • 250 lb x 3 reps (+115 pts)
  • 305 lb x 5 reps (+207 pts)

this vid makes my press seem soo weak

[usedtabe]

@nmcmahan52: You're still progressing dude and that's great.

@Gatsby: 5/3/1 is a good all-around program. I know a few bros who've gotten some pounds on their lifts with it. A more extreme program is Smolov and SmolovJr(recommended for first time), but those are more for concentrating on one lift you want to get up. It's huge volume but I haven't seen anyone not get results from it.




Today was my last lift day for the week. It's been fun fucking around and deloading, and this will be my first two-days-in-a-row rest session I've had in months. For those two days I'm going low calorie(no more than 1900 if possible) and super low-carb(no more than 20g if possible). That's going to be fun.

Brocrush mode went to the extreme tonight when the biggest motherfucker I have ever seen in real life came into the gym. And he only had one arm. I think it was to be fair to the rest of us because if this dude had two of those beasts it would be insane. Lean and monstrous with one arm. Fucking impressive.

From Fitocracy:

Leg Press:
200 lb x 25 reps (+32 pts)
warmup/fun day/deload

One-Leg Press:
200 lb x 12 reps (+47 pts)
200 lb x 12 reps (+47 pts)
250 lb x 10 reps (+54 pts)
250 lb x 10 reps (+54 pts)
250 lb x 10 reps (+54 pts)
250 lb x 10 reps (+54 pts)

Lying Leg Curls:
50 lb x 15 reps (+11 pts)
80 lb x 15 reps (+14 pts)
110 lb x 12 reps (+16 pts)
110 lb x 12 reps (+16 pts)

Incline Dumbbell Bench Press:
55 lb x 15 reps (+86 pts)
70 lb x 12 reps (+97 pts)
70 lb x 12 reps (+97 pts)
70 lb x 12 reps (+97 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+65 pts)
185 lb x 12 reps (+88 pts)
185 lb x 12 reps (+88 pts)

Machine Triceps Extension:
100 lb x 15 reps (+13 pts)
120 lb x 15 reps (+14 pts)
140 lb x 12 reps (+16 pts)

Dumbbell Bicep Curl:
25 lb x 20 reps (+31 pts)
50 lb x 10 reps (+32 pts)
50 lb x 10 reps (+32 pts)
40 lb x 12 reps (+31 pts)
40 lb x 12 reps (+31 pts)
40 lb x 12 reps (+31 pts)
40 lb x 12 reps (+31 pts)

Hammer Dumbbell Curl:
50 lb x 12 reps (+22 pts)
50 lb x 12 reps (+22 pts)
40 lb x 12 reps (+21 pts)
40 lb x 12 reps (+21 pts)

Machine Preacher Curls:
120 lb x 15 reps (+18 pts)
120 lb x 15 reps (+18 pts)
140 lb x 15 reps (+21 pts)

Reverse Flyes:
100 lb x 15 reps (+29 pts)
115 lb x 15 reps (+32 pts)
130 lb x 15 reps (+35 pts)
superset w/ machine flyes

Machine Chest Fly (Pec Deck):
100 lb x 20 reps (+17 pts)
115 lb x 20 reps (+18 pts)
130 lb x 20 reps (+21 pts)
superset w/reverse flyes

[bbrigg]

I benched 205 4 times yesterday. Is that good?

I managed to do 3 1/2 pull ups as well tonight. That pretty much doubles what I've been able to do this past decade. Overhand or whatever.

[usedtabe]

I personally think it's pretty damn good being able to put up over 200lbs for 4 for the hell of it. For things like rankings and strength-to-bodyweight(Wilks score) it depends on your bodyweight.

[ZombiePlatypus]

Personally, I like to imagine my benches in terms of people I can lift and throw. Now that I've graduated to 255, I can throw a chubby girl off me should she try and rape me.

You could throw me off when I try too. Gonna have to bring supplies I reckon.

[usedtabe]

I think it's impressiveness is pendent on how much you weight. If you weight 150, 205 is impressive as hell, if you weigh 300 and that's what you're pushing, it's lame.

Personally, I like to imagine my benches in terms of people I can lift and throw. Now that I've graduated to 255, I can throw a chubby girl off me should she try and rape me.

Normally I would agree, but regardless of bodyweight he(I'm assuming) just walked in and benched 204 for reps. I'm also assuming that he doesn't train regularly. I think it's impressive because their are plenty of 300lb+ people who can't bench 135 for reps.

Now if he's a regular lifter and weighs more than 200lbs then I agree it's no big deal.

[Randthor]

Eh, I just returned from a 7 week music festival. So I haven't been at the gym since then. I've started again recently, and have been having serious DOMS all the time for the past week. Gotta do what I gotta do I guess.

[usedtabe]

7 week music festival? Holy shit that sounds awesome.

[Randthor]

Eh... Classical music festivals go on for much longer... and the parties are strangely much wilder than rock concerts. I was one of the performers in the orchestra.

[bbrigg]

Yea, I hardly ever lift weights, but am going to start getting into weight lifting. I'm 6' 220 as of now so it's nothing. I did a few dumbbell exercises before I went to bench, so I could probably get more. Plus, no one was spotting me so I didn't wanna get stuck like a dipshit. When I used to lift weights, I did it for reps. Now, I think im gonna go more max weight. Now, if I can just stop eating shitty...We'll see how this goes.

[usedtabe]

@bbrigg:Good shit dude. Figure out what your goals are and do some research on some programs to achieve those. First post in the thread has some great info and there's more out there as well.


@Gatsby: Here's a dude that did 5/3/1 for a year and his progress journals. Because the program promotes small but steady progression if you have the time to dedicate it should get those numbers up.




He also added over a 100lbs to his big three lifts.

[grunchk1n]

vurry kewl