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#44477 - poundzero
Reply +6
(04/10/2016) [-]
217.5 down to 175.5. I feel incredible. 5'7" teenage girl.

My gains took a toll though.
2-rep Squat -- 250 lbs (-15lbs)
2R Bench -- 175 lbs (-10lbs)
2R Power clean -- 135 lbs (-5lbs)

But I am able to do more pull ups and dips than ever before, and my 40 yard sprint increased by .12 seconds. Once I hit my goal of 160 +/- 5, I will focus on muscle again.
#44544 to #44477 - KMD
Reply 0
(04/13/2016) [-]
Vids of the lifts or they didn't happen. I'm super skeptical about the bench
#44501 to #44477 - ieatbengay
Reply +1
(04/11/2016) [-]
fucking manlet
#44488 to #44477 - marinepenguin
Reply 0
(04/11/2016) [-]
Decent lifts for a younger girl. Keep up the good work.
#44478 to #44477 - macross ONLINE
Reply 0
(04/10/2016) [-]
this is very impressive for a grill, you must have been into sports all your life, how long have you been training, are you chubby or do you have allot of muscle?
#44493 to #44478 - myunknown
Reply 0
(04/11/2016) [-]
easy
#44476 - ieatbengay
Reply 0
(04/10/2016) [-]
strawberry protein shake is delicious
#44483 to #44476 - KMD
Reply 0
(04/11/2016) [-]
Get back to me on that when you're through 10lbs of it. =p
#44471 - sackit
Reply 0
(04/10/2016) [-]
Should i start jogging on sundays?
#44468 - anon
Reply 0
(04/10/2016) [-]
i did a situp 2day
#44470 to #44468 - anon
Reply 0
(04/10/2016) [-]
1dayumay
#44461 - anon
Reply 0
(04/09/2016) [-]
Is there a good workout plan for a beginner to follow? I started hitting the gym about week ago just doing some core exercises and lat pulldowns but this time I want to follow a workout plan. I am also keeping track of my calories with the help of an app since I am trying to lose some weight
#44465 to #44461 - dudewtflolpoo
Reply 0
(04/09/2016) [-]
hop on a basic 5x5 strongman lift program. good for beginner gains. Google it
#44460 - dsoapdropp
Reply 0
(04/09/2016) [-]
Hey fj im new to this lifting stuff and would like advice. First i would like to say that im doing 5x5 stronglifts routine and GOMAD(tho i just cant drink a whole fkin gallon a day otherwise i wouldnt eat at all, so i drink 2/3 of a gallon). Im skinny and trying to get some mass and right now i really dont care about gaining fat. So is 5x5 every other day + gomad a good option or is there a better way ? Also is progress something you should constantly feel or can you feel it only after some time of working out (like a year)
Thank you
#44467 to #44460 - Draigor
Reply 0
(04/10/2016) [-]
You're on the right path if you're doing 5x5 and GOMAD to gain mass. Do GOMAD everyday, a full gallon not that 2/3 stuff, for 1 month, and you should have significant weight gain. Do 5x5 SL the way it is designed, which is 3 days a week.
You should be progressing every workout (+5 lbs) if you're following the program correctly.
#44472 to #44467 - anon
Reply 0
(04/10/2016) [-]
Ok thank you but when i first drank a full gallon of milk i couldnt eat anything else is that ok?
#44473 to #44472 - Draigor
Reply 0
(04/10/2016) [-]
Just build up to a full gallon. so something like 1/4 gallon for a few days, then 1/2 gallon, the next few, and so forth until you reach a full gallon. Your stomach wont feel good, in fact you'll feel like shit most of the time. But its all a matter of if you want to make those gains bad enough
#44474 to #44473 - anon
Reply 0
(04/10/2016) [-]
thank you very much
#44475 to #44474 - Draigor
Reply 0
(04/10/2016) [-]
no problem
#44442 - dvmaster
Reply +3
(04/09/2016) [-]
Apparently it's possible to rerack the weights too loud when bench pressing to the point where the gym employee threatens to kick you out wtf.


#44459 to #44442 - asotil
Reply +3
(04/09/2016) [-]
You were making the women eating pizza on the leg extensions feel judged and uncomfortable you Lunk
#44448 to #44442 - nwbballplayer
Reply +1
(04/09/2016) [-]
Tell them you're just trying to leave humanity behind, then use your 5:1 dick to ball ratio as a citation.
#44484 to #44448 - KMD
Reply 0
(04/11/2016) [-]
5:1 dick to ball ratio? like you have 10 dicks? Fuckin' sweet
#44456 to #44448 - dvmaster
Reply +1
(04/09/2016) [-]
I tried to, but the guy noticed the lack of natty oil in my arms so I had to back off
#44464 to #44456 - the one and only
Reply 0
(04/09/2016) [-]
Oh dude... thats kinda rough.

Sorry to hear that.
#44438 - anon
Reply 0
(04/09/2016) [-]
I just had a baby 9 months ago and I gained a shit-ton of weight with him (50-ish lbs). I've lost about 20 of it, but I'm having trouble losing the rest. Before I was prego, I never really worked out other than some light cardio a few times a week and walking a lot, so I don't know really anything about working out to lose weight because I stayed around 120-125lbs doing that. I've tried looking all over the web for helpful advice, but I just get matched with "quick fix" bullshit, that I know doesn't work. I would join a gym but the closest one to me is Planet Fitness and I've heard some bad things about them like they have a pizza night. I've taken the steps to clean up my diet, but from there, I'm at a complete loss and don't know where to start to make more progress. Someone please help.
#44441 to #44438 - marinepenguin
Reply +1
(04/09/2016) [-]
Other than your diet, doing things like cardio, going on walks, doing bike rides, and being generally active is good enough for being at a healthy weight. If you want to get in great shape you could try doing things like Triathlons, obstacle courses, etc for fun. And planet fitness is definitely better than nothing, but it'd be my last choice.
#44436 - Brayney
Reply 0
(04/09/2016) [-]
im a couple weeks out of the gym with injury (torn ankle ligaments), im just wondering if i could muster a decent home workout for chest day with 15kg dumbbells? Its killing me not even having the smallest of pumps in my pecs
#44440 to #44436 - marinepenguin
Reply +1
(04/09/2016) [-]
Lots of supersets and drop sets, things to extend the time under tension.
#44437 to #44436 - nwbballplayer
Reply +1
(04/09/2016) [-]
Dumbbell press, flies, pullovers. Deficit pushups on the dumbbells. Go for high reps or to failure of it's relatively light.
#44433 - ieatbengay
Reply 0
(04/09/2016) [-]
how to have more energy for working out? my lifts fluctuate quite a lot due to energy levels, how can i be more consistent?
#44434 to #44433 - nwbballplayer
Reply +1
(04/09/2016) [-]
Take a preworkout, more sleep, improve diet, drink more water.
#44435 to #44434 - ieatbengay
Reply 0
(04/09/2016) [-]
"improve diet" good advice
#44421 - marinepenguin
Reply +2
(04/09/2016) [-]
There's very little cell service here and no Wi-Fi, so I won't be super active for about 2.5 weeks. Already planning my bulk when I get back home, cuz we all know the gains Goblin will have done some work on me while here.
#44432 to #44421 - anon
Reply +2
(04/09/2016) [-]
I'll mail you some gains fam
#44426 to #44421 - asotil
Reply +1
(04/09/2016) [-]
I will pray for you my son

My first 315 bench will be dedicated to you
#44422 to #44421 - nwbballplayer
Reply +1
(04/09/2016) [-]
#shooshoogainsgoblin
#44423 to #44422 - marinepenguin
Reply +1
(04/09/2016) [-]
I'm going make the gains goblin go away for the final time, and aim for 230 pounds by the end of the year.
#44424 to #44423 - nwbballplayer
Reply +1
(04/09/2016) [-]
Sounds good man. Once I'm down to about 190 in about a month or so, I'm gonna try and go for 220, albeit at a lower body fat than last time. Also trying to hit 500 deadlift by the end of the year, but that's more of a pipedream than anything.
#44427 to #44424 - marinepenguin
Reply 0
(04/09/2016) [-]
I'm in the same boat with the deadlift, I've also never been above 220, so I'm pumped to see how that'll go. How tall you are you?
#44428 to #44427 - nwbballplayer
Reply 0
(04/09/2016) [-]
6'0". And yeah, the highest I've been was about a month ago when I topped at 217
#44429 to #44428 - marinepenguin
Reply 0
(04/09/2016) [-]
Gotcha. That's pretty solid at 6 foot.
#44430 to #44429 - nwbballplayer
Reply 0
(04/09/2016) [-]
Thanks man. In my opinion, it's mostly lower body though. Once I get lean enough, upper body is going to be my main oriority for a while.
#44446 to #44430 - marinepenguin
Reply 0
(04/09/2016) [-]
Ever done a P/P/L split 6 days a week?

That training frequency always helped me pack on a ton of size, especially on my upper body.
#44447 to #44446 - nwbballplayer
Reply 0
(04/09/2016) [-]
I've never done 6 days in a row if that's what you mean. My PPL routine was always 3 days on, one day off.
#44449 to #44447 - marinepenguin
Reply 0
(04/09/2016) [-]
That's what I meant. I did both, and I have always personally seen better results from the 6 days in a row. As long as you're eating well and getting at least 7-8 hours of sleep you shouldn't have issues with feeling beat up or worn out.
#44450 to #44449 - nwbballplayer
Reply 0
(04/09/2016) [-]
Sounds interesting. I'm guessing fat gain was pretty minimal when you were doing that, especially with that kind of overall frequency.
#44451 to #44450 - marinepenguin
Reply 0
(04/09/2016) [-]
Yeah that's when I managed to hit 220 and still had visible veins in my traps and shoulders and visible abs. I was also running 1.5-2 miles of pretty high intensity cardio every other day I'm the mornings.

I'd like to get back to that.
#44452 to #44451 - nwbballplayer
Reply +1
(04/09/2016) [-]
I feel it. That's really good, especially with a ton of cardio. HIIT has become my best friend, especially since I'm trying to drop weight. I'll have to include it when I go back to a surplus. Btw I started incorporating Myo reps into bench. RIP in piece chest
#44453 to #44452 - nwbballplayer
Reply 0
(04/09/2016) [-]
Peace*
#44454 to #44453 - marinepenguin
Reply 0
(04/09/2016) [-]
Nice! I love myo reps, they never get easier btw. It's the only thing that made me get consistently sore almost every time.
#44455 to #44454 - nwbballplayer
Reply 0
(04/09/2016) [-]
Well I started at 170 and even that was difficult as hell. Today I'll be trying 175, so we'll see how that goes. And yeah, I couldn't believe how sore my chest was the two times I've done it. Haven't felt that kind of soreness since I started lifting lol
#44457 to #44455 - marinepenguin
Reply 0
(04/09/2016) [-]
I started with 155, and after 3 months I was doing 185. It was what made me break straight 10 reps on 185 for bench. So it helps build that strength too.
#44458 to #44457 - nwbballplayer
Reply 0
(04/09/2016) [-]
Nice man. I definitely like them. Did you do them every chest day?
#44466 to #44458 - marinepenguin
Reply 0
(04/09/2016) [-]
Yeah I alternated the strength days for squats and dead lifts because I usually feel deadlift better in my legs too.
#44462 to #44458 - marinepenguin
Reply 0
(04/09/2016) [-]
I did one push day for strength on the pause bench, then the other I did myo reps for regular touch and go. I generally did that with every day. Pull day was deadlifts and rows. Legs was squatting mostly.
#44463 to #44462 - nwbballplayer
+1
(04/09/2016) [-]
Ah ok. I generally do deadlifts on leg day and designate one leg day for heavy squats, assistance DLs and the other for heavy DLs, assistance squats. I split chest into a strength upper day and a hypertrophy push day, which works decently.
#44414 - mommamadeira
Reply 0
(04/08/2016) [-]
How is steak for weight loss, is it detrimental?

I've been following a regular routine of oatmeal with assorted fruits in the morning(Banana and berries usually), vegetables such as carrots and broccoli for lunch, and salmon or chicken for dinner. But I love steak, is it detrimental for weight loss?

Sometimes I eat eggs and small things like an avocado or some fruit like a pear or an apple for a snack.
#44547 to #44414 - KMD
Reply 0
(04/13/2016) [-]
As far as protein sources go red meat in general shouldn't really be eaten. your best protein sources for weight reduction would be white fish (tuna, tilapia). Your next best choice would be good old chicken breast.
#44416 to #44414 - nwbballplayer
Reply +2
(04/09/2016) [-]
Eat that steak. Watch the calories. Leave humanity behind.
#44425 to #44416 - asotil
Reply 0
(04/09/2016) [-]
Can confirm, had steak and eggs for breakfast my 300 day
#44415 to #44414 - loomiss ONLINE
Reply 0
(04/08/2016) [-]
Calories in calories out.
You could lose weight on a diet of twinkies if you counted calories
#44545 to #44415 - KMD
Reply 0
(04/13/2016) [-]
That is dumb/retarded
#44546 to #44545 - loomiss ONLINE
Reply 0
(04/13/2016) [-]
I'm not saying he should eat twinkies, yeah thatd be fucking dumb and autistic, I'm syaing when it comes to losing weight though its the calories that matter most.

www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/
#44548 to #44546 - KMD
Reply 0
(04/13/2016) [-]
The amount of calories are important to weight control. On the other hand you could lose weight by just changing your macros i.e. going from a high carb diet to a keto diet. You can also keep your same diet and change your supplementation/ training.
#44439 to #44415 - mommamadeira
Reply 0
(04/09/2016) [-]
Fair enough. I'm eating an average of 1200 calories a day at the moment. Breakfast has the most calories of all my meals.
#44413 - congthea ONLINE
Reply 0
(04/08/2016) [-]
So can anyone verify that doing PPL days instead works?
Trying to bulk up, but motivation is dwindling. I don't think my current routine is that great.
#44419 to #44413 - marinepenguin
Reply 0
(04/09/2016) [-]
PPL is my go to split for putting mass. I usually go 6 days on, 1 day off. Lots of food, lots of sleep.
#44417 to #44413 - nwbballplayer
Reply 0
(04/09/2016) [-]
Fuck yeah. I did a PPL for like 4 months, then switched to my current PPL / Upper Lower hybrid split. Saw great gains in both size and strength.
#44412 - stampyd
Reply 0
(04/08/2016) [-]
been going to the gym 3-4 days a week excluding holidays since october 15th 2015 steadily and I'm not noticing any physical appearance change.

On average I'm lifting 5-10 pounds more than what I was lifting when I started. That progress seems suboptimal.

I'm 5'8 and ~150 pounds. I'm not trying to get jacked, but I do want to get visibly toned.

I'm not very experienced and came here looking for advice, so any would be greatly appreciated. I have then and now pics if anyone is interested
#44418 to #44412 - nwbballplayer
Reply 0
(04/09/2016) [-]
Post pics. A few questions: What's your weight now compared to then? Are you doing any cardio? What's you diet look like? What kind of program are you running?

How big you get ultimately depends on how much you're eating. However, your program could be at fault, as even with a sub-optimal diet, new gym goers should make better/faster gains than you're making. I'm guessing it's a combination of somewhat faulty programming, low protein, and low overall calories.
#44443 to #44418 - stampyd
Reply 0
(04/09/2016) [-]
Hey, appreciate the response.

My program starts with 30 minutes cardio, then I move on to 2 opposite muscle groups and do 3 workouts per muscle group (3 sets of 10-12). I make sure to hit every muscle group each week.

My weight is roughly the same, ~2 pounds give or take.

My diet isn't strict , I always have at least 2 serving of meat a day. Usually chicken/eggs/peanut butter. I usually have 5-6 servings of carbs a day, Usually coming from bread for my peanut butter sandwiches. Fruits and vegetables are a different story. If i can afford them I make sure that I get 6+ servings, ranging from steamed veggies to stir fry veggies.


#44444 to #44443 - stampyd
Reply 0
(04/09/2016) [-]
previous pic is then

this pic is now
#44445 to #44444 - nwbballplayer
Reply +1
(04/09/2016) [-]
My initial guesses are probably correct. If you're not gaining weight, and therefore muscle, you need to up your protein/calories. The quality of food you listed isn't the problem, but the quantity. As for your program, that's a pretty general description, but here's my advice. Look up progressive overload, linear programming, and either Starting Strength or Stronglifts 5x5. Like I said before, your diet will ultimately decide how much you gain, but you need to be working compound lifts frequently, especially with you being new. Get a consistency with your training and diet and I guarantee you'll start seeing the results you want.
#44405 - maddboiy
Reply +1
(04/08/2016) [-]
Weighed myself this morning and my scales check body fat and i've dropped to 17.5%. Probably the lowest ive been in years and considering i finished my bulk in February at 20% i'm pretty happy with that. Trying to get down to hopefully 10% but March fucked me up because of all the shit that was going on so now i'm back to properly cutting so hopefully i'll start shedding even more fat. Goal now is to get to below 17% by the end of next week.
#44402 - studbeefpile
Reply +2
(04/07/2016) [-]
315x6 wrapped pause skwaats.

It sik. It mediocre.
#44410 to #44402 - nwbballplayer
Reply 0
(04/08/2016) [-]
Guess I need to try for 315x7 tonight
#44431 to #44410 - studbeefpile
Reply 0
(04/09/2016) [-]
all fite u sonlet
#44394 - shadowkingdr ONLINE
Reply 0
(04/07/2016) [-]
just started going to a gym and i think i over did it on the butterfly machine, i did 3 sets of ten reps at 6 kilo and now its two days later and my pectorals and biceps hurt like a bitch and i can barely use my arms without intense pain, did i fuck up bad? there are no obvious symptoms like bruising.
also any tips for a new comer would be great
#44397 to #44394 - superoldbadgertwo
Reply 0
(04/07/2016) [-]
Agreeing with nwbb here, might just be soreness.
Be sure to let it mellow before you work on that specific part of the body again, otherwise you might do more harm than good. You can always work on another part of your body, like legs or something.

You and me alike, I'm new here too

#44400 to #44397 - shadowkingdr ONLINE
Reply 0
(04/07/2016) [-]
it was upper body day, its only the pectorals and biceps that are hurting bad, i just talked to a friend whos a instructor and he says i might have strained it
#44395 to #44394 - nwbballplayer
Reply 0
(04/07/2016) [-]
If you're a new lifter, you're probably gonna get pretty sore from working out for a little while, but it will lessen as your body adjusts. If the pain doesn't feel like joint, bone, tendon, etc pain, it's most likely soreness from lifting.
#44393 - patpatpatrick
Reply 0
(04/07/2016) [-]
So, uh, how do you get from skinnyfat to defined? Would I need to lose weight first?
#44403 to #44393 - fcrocker
Reply 0
(04/08/2016) [-]
cardio, maybe 3-4 times a week, then work out the other days, alternating.
Stack a shit load of protein after you work out. I chug raw eggs mixed with milk like a motherfucker, but if you live in US you might want to avoid this due to salmonella.
That and generally eating a bit healthier. Don't go OTT, just cut out some of the trash in your diet.
#44407 to #44403 - patpatpatrick
Reply 0
(04/08/2016) [-]
Ok great, thanks a lot.
#44408 to #44407 - fcrocker
Reply 0
(04/08/2016) [-]
Also depending on how far towards the skinny end of the skinnyfat spectrum you are, you may want to go a bit easier on the cardio. Too much and you will start burning off your gains.
#44409 to #44408 - patpatpatrick
Reply 0
(04/08/2016) [-]
I'm on the lower end. At one point I was slightly overweight, so I spent the summer going overkill on the cardio. My goal now is to go from average to defined, if that makes sense.
#44388 - anon
Reply 0
(04/07/2016) [-]
Rate my routine fags. Im tryna incorporate stronglifts 5x5 workout with my full body calisthenics routine

Day 1:
Pullups
Pushups
Squats
Wall sit
Handstands (holding and pushups)
Situps
Plank
Hip thrusts
Tricep Dips

Day 2:
Squats
Deadlift
Overhead Press

Day 3:
See Day 1

Day 4:
Squats
Bent-over rows
Bench-press

Day 5:
See Day 1

Day 6:
Cardio

Day 7:
Rest
#44399 to #44388 - Draigor
Reply 0
(04/07/2016) [-]
Simplify your workouts and use the SL5x5 template. After you complete the barbell movements, add in some sets of bodyweight exercises as accessories.
#44386 - hellboundstrength
Reply +2
(04/07/2016) [-]
sup, im 20 200lbs, 5foot 9 (i know my right bicep aint got any peaks, fucking genetics mane)
#44389 to #44386 - nwbballplayer
Reply 0
(04/07/2016) [-]
Looking joocey man. I know your pain because my left bicep is exactly the same. What are your lifts?
#44390 to #44389 - hellboundstrength
Reply 0
(04/07/2016) [-]
skwaat, 545
deadlift, 495
bench, 335
power clean 250 (i just started doing olympic lifts a month ago)
#44485 to #44390 - KMD
Reply 0
(04/11/2016) [-]
We're like twins but my squat is 495 and my DL is 545
#44420 to #44390 - marinepenguin
Reply 0
(04/09/2016) [-]
'miring
#44396 to #44390 - anon
Reply 0
(04/07/2016) [-]
Why is your squat so much higher than your deadlift? Are you hitting proper depth?
#44401 to #44396 - hellboundstrength
Reply 0
(04/07/2016) [-]
no i train olympic weightlifting style where we have to go ass to grass low. i really dont know maybe experince and talent with that lift?
#44391 to #44390 - nwbballplayer
Reply 0
(04/07/2016) [-]
Impressive lifts man. You compete at all?
#44392 to #44391 - hellboundstrength
Reply 0
(04/07/2016) [-]
nah, i wouldnt compete unless i knew i was gonna win 1st or break a record
#44406 to #44392 - Draigor
Reply 0
(04/08/2016) [-]
With those numbers at a local meet, you could easily place top 3. You should really consider it
#44387 to #44386 - hellboundstrength
Reply 0
(04/07/2016) [-]
delivering proof its me