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#43725 - studbeefpile
Reply +4
(03/15/2016) [-]
Do you guys think I paused this long enough?

315 for a single after 300 for 5x1. Just getting back into heavy pause squats.

How it look, budlets?
#43729 to #43725 - marinepenguin
Reply 0
(03/15/2016) [-]
Tfw squatting has been shit for me here.
#43726 to #43725 - nwbballplayer ONLINE
Reply 0
(03/15/2016) [-]
Looking good m8. However, I did 10 reps of 285 pause reps earlier tonight #fiteme #5%
#43733 to #43726 - anon
Reply 0
(03/15/2016) [-]
Post vids, budlet. Anyone can talk dert.
#43741 to #43733 - nwbballplayer ONLINE
Reply 0
(03/16/2016) [-]
Fine anon version of studbeefpile. Next Monday I'll post vid of me doing it because thats when I pause squat.
#43756 to #43741 - studbeefpile
Reply +1
(03/16/2016) [-]
For the record that was me, just posting from my phone and wasn't logged in.
#43724 - fukinitech
Reply 0
(03/15/2016) [-]
so im starting to get in shape?? i guess. Ive been running 30 mins a niight, tonight i went out for an hour, and after i lifted some weights that ive had at mi casa, im a skinny weakling and im starting w 30 lbs, idk what are some good home workouts that i can do?
#43734 to #43724 - dealwithitfagg
Reply 0
(03/15/2016) [-]
www.bodybuilding.com/exercises/
Here are a lot of exercises that you can do at home (you can select which equipments you want to use)
I suggest to train 3 times a week (like monday, wednesday and friday) and train your whole body each time. Try to go from the biggest muscle group to the smallest. So it's good to start with your back, then your legs, chest, shoulders, biceps\triceps and abs. You could do about 2 different exercises for every muscle group. Do 3 to 4 sets of each exercise. Do about 12-15 reps per set, do not choose a very heavy weight that you can only lift for 5 times or something. This is very important since you just started. If you lift very heavy when your body isn't used to it, it can cause injuries.
Rest about 2 minutes per set. If you feel like you can go again, go sooner.
I suggest to do different excersises each day, so monday will be different from wednesday. You can do the same every week.
#43710 - asotil
Reply 0
(03/14/2016) [-]
Mom has frozen my bank account until I get a belt
All I had going for me was being able to say I do everything beltless
Fucking whore is probably going to make me get Straps or sleeves too

What's the best way to kill yourself at a gym and make it look like an accident I'm thinking lat machine
#43743 to #43710 - pivotmasterdmtwo
Reply 0
(03/16/2016) [-]
How do you even kill yourself with a lat machine? I could see like...snapping the cable and slamming the bar on your chest if you're doing enough weight but idk. Anyway, why not just buy a belt, bring it with you to the gym and just not use it? Leave it in the car or something.
#43720 to #43710 - studbeefpile
Reply 0
(03/14/2016) [-]
what the piss is a lat machine?
#43721 to #43720 - asotil
Reply +4
(03/14/2016) [-]
Studbeefpile confirmed DYEL

Strip him of all his achievements
#43723 to #43721 - studbeefpile
Reply 0
(03/15/2016) [-]
I've never heard that referred to as a "lat machine" I always called it the cable pull down apparatus....
#43744 to #43723 - pivotmasterdmtwo
Reply +1
(03/16/2016) [-]
It's most commonly refered to as a "lat pulldown machine" as far as I know.
#43731 to #43723 - cptmongtard
Reply +2
(03/15/2016) [-]
You use the word apparatus?
#43715 to #43710 - nwbballplayer ONLINE
Reply 0
(03/14/2016) [-]
Old fashioned guillotine by bench press. Throw 500 on there and go out like a god.
#43714 to #43710 - baglesbites
Reply 0
(03/14/2016) [-]
Use a trx if your gym has one. Various straps and weight stacks that are a tangled mess would make anything possible besides gains.
#43705 - idontfukincareatg
Reply +1
(03/14/2016) [-]
I am getting tired of my current lifting playlist. Does anyone know of any good music to listen to at the gym? I prefer hard rock or metal. The only rap I like much is Rob Bailey & the Hustle Standard and some Hollywood Undead, but I'm open to suggestions. Thank You
#43728 to #43705 - itskennyandjosh
Reply +1
(03/15/2016) [-]
This isn't really work out music but i loved the immortalized album from disturbed, i totally recommend it!
#43718 to #43705 - Draigor
Reply +1
(03/14/2016) [-]
Rob Bailey is a cookie cutter.

Pretty much any beatdown harcdore band is good for lifting, like:
Trapped Under Ice
Harms Way
Incendiary
Weekend Nachos
Integrity
+some metalcore: august burns red, parkway drive, after the burial
#43732 to #43718 - cptmongtard
Reply +1
(03/15/2016) [-]
Harms Way are ard as fuck. Same as Warhound, Curbstomp and .45 Stainless
#43769 to #43732 - Draigor
Reply 0
(03/16/2016) [-]
Yeaaaa buddy. Rust was such a disappointment to me though
#43774 to #43769 - cptmongtard
Reply 0
(03/16/2016) [-]
Yeah, Rust fucking sucked compared to Oxytocin
#43775 to #43774 - Draigor
Reply 0
(03/16/2016) [-]
lolwat
#43717 to #43705 - dealwithitfagg
Reply +2
(03/14/2016) [-]
I listen a lot to Makaveli motivation
www.youtube.com/watch?v=JEskRP--u9E&index=6&list=PLeHlBk_jQQ3-iM99JT_BEwt7u3pEUTXB7
I know it's now metal, but it's damn awesome. Makes you wanna go one more when you can't. Or before working out, to get pumped up
www.youtube.com/watch?v=nbff3S5vl0Q
That one is awesome too

Also AC/DC is awesome, like T.N.T or Hard as a rock.
Another few songs I like to train to:
Roy Jones - Can't be touched
Fort Minor - Remember the Name
Rage against the machine - Killing in the name of
Timmy trumpet - Freaks
Dope D.O.D. - Bloodbath
Keys N Krates - ALL THE TIME (TOVE LO FLIP)
Audiomachine - Guardians At the Gate
Jorge Quintero - 300 Violin Orchestra
Vigiland - Shots & Squats
Dizzee Rascal - Bonkers

Since they're not hard rock or metal, I have no clue if you'll like it. But maybe there is a song you like.
#43722 to #43717 - idontfukincareatg
Reply 0
(03/15/2016) [-]
The motivational videos were pretty cool. If youre into that stuff, check out shaqxbb. They have some good ones
www.youtube.com/watch?v=rZ7pcDKG_fw
#43713 to #43705 - baglesbites
Reply +1
(03/14/2016) [-]
Killswitch Engaged, All that remains and parkway drive are 3 of my favorites for heavy workouts.
#43708 to #43705 - nwbballplayer ONLINE
Reply +1
(03/14/2016) [-]
Screaming or no screaming?
#43712 to #43708 - idontfukincareatg
Reply 0
(03/14/2016) [-]
I like both
#43704 - europe
Reply 0
(03/14/2016) [-]
So my back has been fucky for a while but is getting a lot better over the past few days; since I've gotten a proper desk chair
I suppose it had nothing to do with my form after all but with the shitty chair I had
#43703 - studbeefpile
Reply 0
(03/14/2016) [-]
skwaatin 4x10 on squaaats lately. Haven't been able to train consistently and hard enough to peak my squat, so I'm just trying to get some hypertrophy, yo.

In other news, my bench is actually coming back. I hit 280 for a manageable training max, then did 6x6 w/225 without any real problem. Hoping to hit 300 with a clean pause, soon.

Also, my shoulders are FUKKED. Thinking about getting a Shoulderok since I actually have money now.
#43695 - asotil
Reply +2
(03/14/2016) [-]
If I don't squat 355 with a video by the end of the week all of you have permission to call me Asoshit McNosquat
#43702 to #43695 - studbeefpile
Reply 0
(03/14/2016) [-]
If you do hit it, can I call you AsoHit McGoodSquat?
#43709 to #43702 - asotil
Reply +2
(03/14/2016) [-]
That depends, can I call you Dad?
#43719 to #43709 - studbeefpile
Reply 0
(03/14/2016) [-]
do you not already?
#43680 - Elk
Reply 0
(03/13/2016) [-]
After tomorrow, it will have been a month since my last soda. I plan on starting to workout heavily again soon, but I'm waiting a bit because I get so dizzy. I just started taking vitamins.
After tomorrow, it will have been a month since my last soda. I plan on starting to workout heavily again soon, but I'm waiting a bit because I get so dizzy. I just started taking vitamins.
#43684 to #43680 - baglesbites
Reply 0
(03/13/2016) [-]
When do you get dizzy? Not something you want to happen during a workout
#43685 to #43684 - Elk
Reply 0
(03/13/2016) [-]
Just randomly with movement. The last time it happened badly was the other day when I got on my knee to pet the cat.
#43686 to #43685 - baglesbites
Reply 0
(03/13/2016) [-]
If you're on an aggressive diet, start eating more. If you are not dieting you might want to see a doctor, it could be something serious.
#43687 to #43686 - Elk
Reply 0
(03/13/2016) [-]
I'm actually overeating now, honestly.

I went to the doctor for it a few years ago, but it didn't help me at all. I got tested for seizures, and then he said that I can't fix it, but working out more would help.

Some people say it's an iron deficiency, so I'm hoping that these vitamins and changing my diet a little will do the trick.
#43688 to #43687 - baglesbites
Reply 0
(03/13/2016) [-]
I know inner ear disorders can give you vertigo but an iron deficiency might do it. My aunt has an inner ear disorders and it effected her balance quite a bit.
#43674 - ieatbengay
Reply 0
(03/13/2016) [-]
my abs don't ache the day after i work them out, can i up the intensity/frequency or just keep going if i'm progressing? i do them every 3 days at the momemnt
#43707 to #43674 - dealwithitfagg
Reply +1
(03/14/2016) [-]
I had this too, I now do about 300 reps or more when I train my abs, all in a row, no breaks. The next day my abs are sore. I do a little bit of random ab excersizes, but what I mostly do is:
50 crunches with knees up
50 heel touches (25 each side)
25 leg raises
50 flutter kicks
50 bicycle crunches
Plank as long as you can hold
50 russian twists and another 50 crunches and 25 leg raises.

What also are very good ab excersizes are hanging knee or leg raises (and also obliques), dragon flag, forzen v sit, spider crawl, upside down crunches (hanging upside down on a bar) and vacuum. Vacuum also gives you a smaller waist, bonus!
You can add or replace any excersize.
#43711 to #43707 - baglesbites
Reply 0
(03/14/2016) [-]
Stach vacuums won't shrink your waist, just tech you how to suck in your gut. Can't change bone structure.
#43716 to #43711 - dealwithitfagg
Reply 0
(03/14/2016) [-]
You can't narrow the width of the hips, but you can control the width from front-to-back.
Altho I did vacuums for a while and I did see difference, I just got a little more hourglass-figure.
#43681 to #43674 - baglesbites
Reply +1
(03/13/2016) [-]
Soreness =\= a good workout. Just try and progress on 2-3 ab exercises and dobsome heavy compound exercises. Ab wheel, cable crunches and hanging leg raises are 3 good choices. 3 sets of 10-15 reps of each twice a week would be more than enough.
#43689 to #43681 - ieatbengay
Reply 0
(03/13/2016) [-]
I know, but if I'm ready to do another workout what's the problem?
#43697 to #43689 - baglesbites
Reply 0
(03/14/2016) [-]
The law of diminishing returns. 2-3 ab workouts a week will get you a strong, well developed core and doing any more will either do nothing or hinder possibly even hinder other workouts.
#43669 - flufflepuff
Reply 0
(03/13/2016) [-]
Strength gains are slow and I can't gain weight.

I'm forever stuck between 185-200.

Recommendations?
#43682 to #43669 - baglesbites
Reply +1
(03/13/2016) [-]
GOMAD fixes all weight gain issues. Just buy extra toilet paper.
#43671 to #43669 - Draigor
Reply 0
(03/13/2016) [-]
But srsly, what does your current diet and workout regimen look like?
#43672 to #43671 - flufflepuff
Reply 0
(03/13/2016) [-]
after my workouts I try to eat tuna or chicken, and if I can't, I drink milk, and If none of that works out, I have a protein shake.. and that's about it
#43678 to #43672 - Draigor
Reply 0
(03/13/2016) [-]
Sounds like you just need to eat alot more food.
What does your workout routine look like?
#43692 to #43678 - flufflepuff
Reply 0
(03/13/2016) [-]
I start with heavy weights, usually back, legs or chest.

then I progressively move to smaller weights as my workout continues.

On upper body day for example I do 2 sets for each group and this is the order I go in.

Lower back, upper back, lats, chest, biceps, triceps, shoulders, forearms.

and I usually do that on monday, wednesday, and then friday. Tuesday and thursday are ab and leg days (admittedly i've skipped these the last 2 weeks, just a really shitty schedule)
#43673 to #43672 - dealwithitfagg
Reply 0
(03/13/2016) [-]
Simpliest rule: if you wanna gain weight, you gotta eat. Eat a full meal after a workout.
You can't forget that when you workout, all the calories that you burn (which are a lot) you got to eat against that. So if you burned 1000 calories, you should eat a 1000 calories above your normale calorie intake.
You could make a mixture of one jar of honey, one package oatmeal, one pot coffee creamer and one jar of peanut butter. Just mix it all together and put it in a breadbox or something and then put it in the refrigerator. Once a day eat a slice together with quark. One slice will be around 600-800 calories. You'll definitely gain weight from that.
#43691 to #43673 - flufflepuff
Reply 0
(03/13/2016) [-]
Have you tried that Idea before or seen someone do it?
#43706 to #43691 - dealwithitfagg
Reply 0
(03/14/2016) [-]
Yes, my boyfriend did this for the last couple months! He definitely gained weight
#43670 to #43669 - Draigor
Reply +1
(03/13/2016) [-]
You'll never make gains with that attitude young man
#43666 - nwbballplayer ONLINE
Reply +6
(03/13/2016) [-]
Ok faggots and to-be divorcees looking at you studbeefpile jk man congrats , here's what I'm working with at the start of my "cut" Clocked in at roughly 217lbs. Tested stats are 245 pause bench, 380 squat, 425 DL. Ricky Panera be with me as I try to beat the bodyfat gods so I can look like Marinepenguin one day. Side pic in the comments
#43679 to #43666 - studbeefpile
Reply 0
(03/13/2016) [-]
bulk to 275, get 275 bench. srs.
#43683 to #43679 - baglesbites
Reply +1
(03/13/2016) [-]
If I bulk to 800lbs can I set a BP record? New life goal, appreciate the idea.
#43690 to #43683 - studbeefpile
Reply 0
(03/13/2016) [-]
1dayumay
#43667 to #43666 - nwbballplayer ONLINE
Reply +2
(03/13/2016) [-]
#43662 - hellboundstrength
Reply +1
(03/13/2016) [-]
Pyrros Dimas training
#43659 - nwbballplayer ONLINE
Reply 0
(03/12/2016) [-]
Weirdest leg workout yesterday. Squatting 3x3 with 360. Get the first set. The second set, I can only get 2 reps and the 2nd is a huge grinder for some reason. Then I get 3 reps on third set like it was nothing somehow. Crazy how nature do that.
#43668 to #43659 - baglesbites
Reply +1
(03/13/2016) [-]
I have that happen to me on bench all the time. I always get more focused after a hard the last set ends up being easier.
#43663 to #43659 - Draigor
Reply +1
(03/13/2016) [-]
It's all mentality. I've had some similar experiences as well.
#43657 - muhammedthejew
Reply 0
(03/12/2016) [-]
Om det är nån svensk här kan jag rekommendera att ladda ner försvarsmaktens träningsapp. Olika övningar varje dag med beskrivningar av allt. Det är jävla bra motivation för att börja träna. Sök på fmtk så kommer det upp.
#43676 to #43657 - lordketchup
Reply 0
(03/13/2016) [-]
Är det bra övningar då? Vad rekommenderar dom?
#43677 to #43676 - muhammedthejew
Reply 0
(03/13/2016) [-]
Jag är inte så insatt men det verkar vara det, uppvärmning och nedvarvning är också inkluderat.
Idag är det till exempel:
5km medelintensiv löpning sen 2 varv
20st situps
20st cykelcrunch
20st "sågen"
20st "bergklättraren"
#43658 to #43657 - marinepenguin
Reply +5
(03/12/2016) [-]
America speak please
#43675 to #43658 - muhammedthejew
Reply 0
(03/13/2016) [-]
Swedish military fitness training app. Search for fmtk.
#43655 - dragontamers
Reply 0
(03/12/2016) [-]
Anyone know where to get some damn Whey Powder? There aren't any shops near me that sell them and I can't find any on Amazon that ships to Australia.
#43656 to #43655 - dragontamers
Reply 0
(03/12/2016) [-]
Never mind. I finally found one that ships over here.
#43649 - warkiller
Reply 0
(03/12/2016) [-]
After fracturing my shin and dislocating my right shoulder while playing football a couple months back, I had to take about a month or so off of lifting to heal.
Been taking it slow ever since i got back and I'm back up to a 355 squat, 255 bench, and a 395 DL at 255 BW.
Progress is a slow thing but I guess it's worth it in the end.
#43648 - leal
Reply 0
(03/12/2016) [-]
Body fat %?
#43693 to #43648 - asotil
Reply +1
(03/14/2016) [-]
All of it
#43664 to #43648 - Draigor
Reply 0
(03/13/2016) [-]
'bout 3.50%
#43661 to #43648 - dealwithitfagg
Reply 0
(03/12/2016) [-]
'bout 15%
#43650 to #43648 - marinepenguin
Reply 0
(03/12/2016) [-]
14%-16%
#43640 - nwbballplayer ONLINE
Reply 0
(03/11/2016) [-]
Marinepenguin

How many BCAAs a day is optimal for when I begin cutting?
#43698 to #43640 - misticalz
Reply 0
(03/14/2016) [-]
BCAA?
#43699 to #43698 - nwbballplayer ONLINE
Reply 0
(03/14/2016) [-]
Branched chain amino acids
#43701 to #43699 - misticalz
Reply 0
(03/14/2016) [-]
How do you calculate that
what role does it play?
#43646 to #43640 - Draigor
Reply 0
(03/11/2016) [-]
how big of a cut over how long are you shooting for breh
#43647 to #43646 - nwbballplayer ONLINE
Reply +1
(03/11/2016) [-]
20-25 pounds over 2-3 months. Tomorrow I should weigh in at around 215 to 220, and I'd like to get to around 190, maybe 195. Not a huge cut, but I want to lean out a bit.
#43665 to #43647 - Draigor
Reply 0
(03/13/2016) [-]
Nice. It's good to start cutting early for dat der summer bod 8)
#43643 to #43640 - marinepenguin
Reply 0
(03/11/2016) [-]
But seriously I usually only take about two scoops, or around 14 grams a day.
#43644 to #43643 - nwbballplayer ONLINE
Reply +1
(03/11/2016) [-]
Ight man thanks. I'm starting on Sunday so tomorrow I'll probably be posting a pic of my fat ass as a reference. Should be fun
#43641 to #43640 - marinepenguin
Reply 0
(03/11/2016) [-]
All of them
#43642 to #43641 - nwbballplayer ONLINE
Reply +1
(03/11/2016) [-]
Spoken like a true 5%er
#43652 to #43642 - baglesbites
Reply +1
(03/12/2016) [-]
Right babe?
#43637 - hirollin
Reply 0
(03/11/2016) [-]
Anyone know of a simple beginners lifting workout? I have a gym membership and I'd like to start lifting. Also if anyone knows the best times to go that'd be nice. The gym I go to doesn't have too many machines, and waiting around for one for like an hour at 5:30 seems like a shitty plan.
#43660 to #43637 - buttfacemugee
Reply +1
(03/12/2016) [-]
If you can try to go in between 11 to 3. THats when every one is at work and or at school. If you cant do that then anything past 9 should work. Also I like stronglifts as a beginner workout. it is relativly simple and you dont stay in the gym for a extreme amout of time
#43638 to #43637 - marinepenguin
Reply +2
(03/11/2016) [-]
SS + GOMAD
#43696 to #43638 - marinepenguin
Reply 0
(03/14/2016) [-]
The former
#43694 to #43638 - asotil
Reply 0
(03/14/2016) [-]
Is SS Starting Strength or Starting Strongman

I've never done either but I'm curious
#43639 to #43638 - hirollin
Reply 0
(03/11/2016) [-]
Would minimizing weight and increasing reps be a good option for SS? Have some old injuries that I'm afraid would be a hindrance if I increase weight too fast. Truthfully I'm afraid I couldn't do dead lifts effectively at all an may need to replace them entirely
#43645 to #43639 - Draigor
Reply +1
(03/11/2016) [-]
5lbs a workout is not alot of weight increase, assuming you are starting with empty bar. But if that makes you uneasy, use micro plates to increase by 2.5lbs.
#43636 - marinepenguin
Reply +1
(03/11/2016) [-]
Deficit Deadlifts 295 for 10

Felt pissening, bounced a couple it seems, but otherwise was solid.

Inb4 "mixed grip hate"
#43651 to #43636 - baglesbites
Reply 0
(03/12/2016) [-]
Hating mixed grip is ridiculous. If you're smart about using it you'll see minimal negative effects. Also, is your camera guy is pic related all grown up?
#43653 to #43651 - marinepenguin
Reply 0
(03/12/2016) [-]
I use it on my work sets only, just feels way more stable. And honestly I feel the tension in my lats just as much.

I talked to him later and he said he was doing it on purpose, he didn't know I was gonna post it online haha.