Upload
Login or register
Latest users (3): ephialtes, explosiverectum, studbeefpile, anonymous(1).
Anonymous comments allowed.
#42778 - nanako
Reply +1
(01/28/2016) [-]
i feel pretty awesome today, beating all my personal records. last night, 70kg squat, 55 bench, 50 row.

people were bitching at me a couple weeks ago for only having a 60kg squat. i'm working hard on improving it.
one of my resolutions for this year is to squat bodyweight. i'm on track so far
#42781 to #42778 - myunknown
Reply +2
(01/28/2016) [-]
That's a silly thing to bitch about, it doesn't matter what someone is doing as long as they are making the effort to do it.
#42783 to #42781 - mimisiku
Reply +2
(01/28/2016) [-]
Problem is that a lot of people get criticized for not being so strong, and that discourages them to continue.
#42780 to #42778 - marinepenguin
Reply +1
(01/28/2016) [-]
You'll get it girl
#42772 - europe
Reply 0
(01/27/2016) [-]
What are some issues you often see at the gym regarding form?
-Letting the weight bounce on the ground/not letting it touch the ground at all while deadlifting
-bodybuilder bench press
#42811 to #42772 - studbeefpile ONLINE
Reply 0
(01/29/2016) [-]
There are no form issues in my gym.
#42828 to #42811 - europe
Reply +1
(01/29/2016) [-]
hue
#42792 to #42772 - nwbballplayer
Reply 0
(01/28/2016) [-]
Bench - half reps, their butt a foot off the bench, wearing gloves, belt, and oly shoes and then repping 135 for 5.
Squat - half reps, huge ego lifts, wearing sandals
Deadlift - not locking out, ego lifts, jerking motion
Chin ups - kipping, half reps, kipping
Curls - swinging entire body, kipping while doing pull ups
Dips - quarter reps with weight hanging, pretending to do dips when you're actually kipping during pull ups



#42807 to #42792 - baglesbites
Reply 0
(01/29/2016) [-]
I'm thankful the only person I've ever seen wearing oly shoes in my gym is an actual powerlifter who squats monster weight.
#42812 to #42807 - nwbballplayer
Reply 0
(01/29/2016) [-]
Exactly. I've seen only 2 guys out of probably 10 that wear oly shoes and lift pretty huge weights. One guy was squatting 585lbs x 3, while the other was maxing out at 475lbs. I will say though that other than for squatting, using oly shoes during my assistance deadlift exercises has personally helped me tremendously.
#42786 to #42772 - baglesbites
Reply 0
(01/28/2016) [-]
Mostly people half reppin. Nothing exciting ever really happens at my gym
#42773 to #42772 - marinepenguin
Reply 0
(01/27/2016) [-]
Bodybuilder bench press?
#42774 to #42773 - europe
Reply 0
(01/27/2016) [-]
The common way to ruin your shoulders
#42775 to #42774 - marinepenguin
Reply 0
(01/27/2016) [-]
I'm saying what constitutes a bodybuilder bench press? Flared elbows?
#42776 to #42775 - europe
Reply 0
(01/27/2016) [-]
Aye, while keeping your back flat on the bench
Pretty funny to see their feet fly all over the place
#42777 to #42776 - marinepenguin
Reply 0
(01/27/2016) [-]
Ahh. Never heard it called that til now.
#42771 - derus
Reply 0
(01/27/2016) [-]
Holy shit, i didn't know that weight were that expenssive. I thiught I'd cancel my gym subscription and just buy a bench with the barbell,but those fuckers cost over 200 euros. even used benches cost 100
#42763 - studbeefpile ONLINE
Reply +1
(01/27/2016) [-]
Also, just started squatting with wraps again. Here's 315 for an easy 8. It'll take a bit for me to get used to it again, depth needs some work, and my form changes slightly with wraps - but I'll be hitting some good numbers before too long. Hopefully I'll be up in the mid 400s in a couple months.
#42761 - studbeefpile ONLINE
Reply +2
(01/27/2016) [-]
225 this mornin, buds. Eating has not been on point, but I'm still slowly losing weight. Got myself in a good position to clean up my eating a bit, so I should be picking up some better speed with my weight loss.

One of my biggest pieces of advice for people trying to lose weight, would be to prepare yourself for weight loss. Here's what I mean. My favorite breakfast is 3 burgers, 1/3rd lb patties, each with 2 pieces of cheese. It's relatively low carb, and it gets me most of my protein intake for the day. It keeps me satiated for a while, and I don't have to worry too much about my eating for the rest of the day - I'll usually just take a nutrient supplement, then snack on a small amount of whatever else, and be completely done eating for the day around 18:30. Eating those burgers for breakfast curbs my ridiculous hunger, and makes it so that I don't have to eat too much for the rest of the day. When I'm not able to have my burgers (if I ran out, or whatever) I find myself snacking on shit all day, because I'm constantly hungry, and just to make sure I eat enough to continue working out efficiently, etc. The point of all this is to say how beneficial it is to have a routine for your weight loss. As with any progress, consistency is key. Stock the foods you need, get into the habit of good eating, and set yourself up to succeed.
#42794 to #42761 - cackrel
Reply 0
(01/28/2016) [-]
Why not substitute those burger patties for chicken breasts and sweet potatoes?
Complex carbs keep you fuller longer.
#42799 to #42794 - studbeefpile ONLINE
Reply 0
(01/29/2016) [-]
Because chicken is 1: More expensive, 2: Not as tasty, 3: Doesn't really satisfy me.

And Sweet Potatoes have almost no protein. Significantly less protein than bread.

Long term results are largely based off of what you can maintain, long term. I would fucking hate eating chicken for my main meal every day, but I really like my burgers, and I can lose weight eating them. There's no need to over complicate things for the sake of "eating clean" (which really doesn't mean shit, as long as you get your protein, and take some sort of nutrient supplement to make sure you don't have any micro deficiencies).
#42809 to #42799 - baglesbites
Reply 0
(01/29/2016) [-]
I wish I could get a lb of beef patties for less than a lb of chicken for breakfast every morning. Poverty eggs for days
#42785 to #42761 - nwbballplayer
Reply 0
(01/28/2016) [-]
Where do you get the burgers? Do you make your own or are they frozen/premade?
#42797 to #42785 - studbeefpile ONLINE
Reply 0
(01/28/2016) [-]
Costco, in bulk. Just frozen beef patties.
#42759 - the one and only
Reply 0
(01/27/2016) [-]
Havent flat bench in a while except for db, can do up to 30 kg 60 lbs? and been doing incline bench only for bb, decided not switching till i hit 70 kg on it. 5 kg away.

How you guys been? Broke any records of late?
#42752 - pivotmasterdmtwo
Reply +1
(01/27/2016) [-]
Just gotta keep working out till someone loves you.
#42755 to #42752 - marinepenguin
Reply 0
(01/27/2016) [-]
That sounds pretty ghey bro
#42751 - anon
Reply 0
(01/27/2016) [-]
pretty sure i lightly strained a tricep muscle yesterday (hurts more than usual DOMS), am i good to lift back & biceps today? or should i just take a rest or cardio day
#42754 to #42751 - marinepenguin
Reply 0
(01/27/2016) [-]
I'd try to lift, if there's any pain I wouldn't try to exacerbate it. It's good to stay active during an injury anyways, if that's the case.
#42758 to #42754 - anon
Reply 0
(01/27/2016) [-]
ill give it a shot. thanks
#42749 - Elk
Reply +1
(01/27/2016) [-]
When you lose half a pound and celebrate with McDonalds
When you lose half a pound and celebrate with McDonalds
#42750 to #42749 - Elk
Reply +1
(01/27/2016) [-]
Comment Picture
#42748 - ohhh
Reply 0
(01/27/2016) [-]
Rocky Balboa's inspirational speech to his son - HD
#42747 - marinepenguin
Reply +1
(01/27/2016) [-]
So I weighed myself today and I'm up to 218. I still haven't been eating to put on weight, and I've been doing a lot more cardio to get in better shape for Tech School. Lifts keep going up. Deadlifted 335 for 13 yesterday after my work sets, which was a bitch.
#42760 to #42747 - studbeefpile ONLINE
Reply 0
(01/27/2016) [-]
Hey, finally pulling some actual numbers. 10 reps away from my record with 335. Straps or no straps?
#42762 to #42760 - marinepenguin
Reply +1
(01/27/2016) [-]
No straps, my grips been doing a lot better.
#42764 to #42762 - studbeefpile ONLINE
Reply 0
(01/27/2016) [-]
das it mayne
#42765 to #42764 - marinepenguin
Reply +1
(01/27/2016) [-]
Did 245 for 15 with cheater rows today as well, and I've strict rowed 285 with straps. Getting up there with pulling movements in general.
#42766 to #42765 - studbeefpile ONLINE
Reply +1
(01/27/2016) [-]
Sweet dude. Maybe you'll finally get some width, eh?

Srs though, cheater rows can do amazing things for your lats, if they're balanced with other strict pulling movements.
#42767 to #42766 - marinepenguin
Reply 0
(01/27/2016) [-]
One can hope. And I do strict first then do a finisher with cheaters. Is all good brotha.
#42768 to #42767 - studbeefpile ONLINE
Reply 0
(01/27/2016) [-]
That's a terrible idea. You wanna do the cheaters when you're fresh and ready, plus you can handle more weight - when you're fatigued, that's when you wanna go with the strict reps. Doing cheater reps already fatigued is a great way to get injured.
#42769 to #42768 - marinepenguin
Reply 0
(01/27/2016) [-]
Rows are at the very beginning of my back workout. I do maybe 4-5 sets of strict rows with 1-8 reps. I'm nowhere near fatigued to the where my form is suffering.
#42770 to #42769 - studbeefpile ONLINE
Reply 0
(01/27/2016) [-]
I still think it's a bad idea. Also, any work - especially 4-5 sets - will get you fatigued a bit. You may not feel terrible, but there is still fatigue there. Jonnie Burrito made a video about this, but basically it's just better to do cheater work first. The point of cheater rows is to do more than you could strict, so doing 5 sets beforehand kinda defeats that purpose, and also potentially leads to injury. I still say it's just a bad idea.
#42756 to #42747 - Elk
Reply +1
(01/27/2016) [-]
Nice noodle arm.
#42757 to #42756 - marinepenguin
Reply +1
(01/27/2016) [-]
Fite me u lil bich
#42739 - nwbballplayer
Reply +1
(01/27/2016) [-]
Well guys, I can finally say that I have a 1000 lb total. I'm maxing out deadlift right now and just hit a fairly easy 390, which with a 245 pause bench and a 375 squat puts me at 1010. I'm going for a 405 DL now and I'm pretty pumped. Thanks to everyone on this board for answering the various questions over the past year. Also praise Ricky Pantaloons for his constant wisdom and vegan oils.
#42741 to #42739 - nwbballplayer
Reply 0
(01/27/2016) [-]
Correction. 1025 total. Just got 405 DL for the first time
#42744 to #42741 - marinepenguin
Reply +1
(01/27/2016) [-]
You're pretty much where I am at the moment. Height/weight?
#42745 to #42744 - nwbballplayer
Reply 0
(01/27/2016) [-]
Thanks man. I'm a hair under 6'1" and roughly 203-205 lbs
#42746 to #42745 - marinepenguin
Reply +1
(01/27/2016) [-]
Ahh gotcha. I'm 6'3 215-218. Keep it up!
#42743 to #42741 - marinepenguin
Reply +1
(01/27/2016) [-]
Very nice broham
#42733 - nwbballplayer
Reply 0
(01/26/2016) [-]
What is everyone's preferred method for warming up before maxing? Whenever I've hit maxes in the past, it's just been me trying to hit a certain number for fun after doing my working sets. I'm just wondering if there's a method that works for you guys.
#42753 to #42733 - pivotmasterdmtwo
Reply 0
(01/27/2016) [-]
The hodgetwins put up a video on warming up that works for me. Do the first set with no weight at all. The second/third set is like half of what you usually do. Then the fourth and fifth are your usual weight. Then I like to take the sixth to do my max to failiure.
#42736 to #42733 - marinepenguin
Reply 0
(01/26/2016) [-]
Whenever I attempt 1rm, I usually do 5-4-3-2-1, then base my 1rm on what I got for 1. It may not be a true 1 rm, but it's close enough that I've got a general idea.
#42732 - Elk
Reply +1
(01/26/2016) [-]
I got up to get to the gym at 6 today I haven't been to this gym yet , and I looked at my phone to check the schedule just to confirm that it opens at 6. NOPE! It opens at 8 on Tuesdays and Thursdays, 1 on Saturdays, 3 on Sundays and 6 on Mondays, Wednesdays and Fridays. Whoever came up with this schedule must do a lot of drugs.
#42740 to #42732 - Draigor
Reply +1
(01/27/2016) [-]
My school gym is the same way. sucks : /
#42730 - myunknown
Reply 0
(01/26/2016) [-]
great push day, did some decline bench to start, then onto incline bench press did 2 sets with 135, did 2 sets with 185 for reps then did 3 sets of 225 1-2 reps just for a little power, and then did some incline dumbell press with the 100lb dumbells drop set to high reps with the 70's
( and when it comes to incline bench press I always go all the way down to the chest it's just whats best for my shoulder however it is the opposite with dumbells I just go deep enough for a stretch not going too deep because of shoulder problems)
#42717 - kokanum
Reply 0
(01/26/2016) [-]
I'm extremely out of shape, I need help finding workout regimens for me
I weigh 115lb, and 6'0 ft, and a liver virus ( if it matters, and sounds like it may )
#42735 to #42717 - zlane
Reply 0
(01/26/2016) [-]
>115lb
>6'0 ft
>liver virus
#42718 to #42717 - marinepenguin
Reply 0
(01/26/2016) [-]
6 foot, 115? Jeez, that's really light.

Couple things first. How severe is your liver issues? What are your goal? Do you have access to a gym? Is money an issue?
#42719 to #42718 - kokanum
Reply 0
(01/26/2016) [-]
Liver is not too much of an issue lifting, but I'm also not an expert on health.
My goal is to gain a decent enough of weight and lift my own weight
And I have access to home gym material
And money is a small issue
#42720 to #42719 - marinepenguin
Reply 0
(01/26/2016) [-]
It shouldn't be an issue for now. I'm not sure how it would affect you later on if you chose to start taking supplements and things of that nature.

What do you have available in your home gym?
#42721 to #42720 - kokanum
Reply 0
(01/26/2016) [-]
looks like a bench press, but with other stuff added.
I also have sets of weights
#42722 to #42721 - marinepenguin
Reply 0
(01/26/2016) [-]
How much weight?
#42725 to #42722 - kokanum
Reply 0
(01/26/2016) [-]
fives, tens, fifteen, and twenty fives
#42726 to #42725 - marinepenguin
Reply 0
(01/26/2016) [-]
Those aren't going to last you very long if you're going for size and strength.
#42727 to #42726 - kokanum
Reply 0
(01/26/2016) [-]
well I also have adjustable ones, I can add weights to
I can add weight'
Those are just the default ones
#42728 to #42727 - marinepenguin
Reply 0
(01/26/2016) [-]
I gotcha. The point is that when you train consistently for strength, you get stronger very quickly at first, using only 100 pounds or so of weights will get very light, very fast. I have a home gym, I know the pains of limited equipment. The very very basic equipment I would recommend is an Olympic bar and 200-300 pounds of weights.

A fairly cheaper option would be a bodyweight routine, but you won't see nearly the results from calisthenics that you would from lifting weights when it comes to building size and strength.

You could obviously run, which you'd be good at with your size, but you wouldn't get bigger or look much different.
#42729 to #42728 - kokanum
Reply 0
(01/26/2016) [-]
Alright, thanks
I'll schedule on lifting and running
#42713 - kampi
Reply 0
(01/25/2016) [-]
Hi.

What is the difference between burning calories and burning fat, and do I burn either of them by simply focusing on building muscels?

My current workout looks like this (I'm looking mostly for building muscle over enhancing them):

4-5km, 10km/h run
Sit-ups, 20 reps/3 sets
Side-to-side slam (w/ medicine ball, 8kg), 25 reps/4 sets
Back lift, 15 reps/4 sets
Squats, 10 reps/4 sets
Lunges, 10 reps/3 sets

With dumbbell (7.5kg):
Incline power partials, 10 reps/3 sets
Double bicep curl, 10 reps/3 sets
Dumbbell bench press, 10 reps/4 sets
One-arm palms-up wrist curl, 5 reps/4 sets (each arm)

I started my training in november and I'm fairly proud over what I've become, but I still feel like I'm missing something. Like, on how to get a bigger chest or more visible abs.

I would really appreciate tips and/or critisism (if I'm doing anything wrong(?)) or if you think it's just an overall good workout.
#42716 to #42713 - marinepenguin
Reply +1
(01/26/2016) [-]
You burn calories through your bodies natural processes, doing any sort of activity and through working out. A calorie is just essentially a unit of energy that you can consume.

Fat is a form of stored energy, burning calories can lead to consumption of these fat stores if you don't have any readily available in your blood, muscles, or stomach.

So while burning calories doesn't mean you are burning fat, you NEED to burn calories or consume fewer calories to lose fat. This is where the basics of bulking and cutting come into play. You need to eat fewer calories a day than you expend to lose weight, you need to eat more calories a day than you expend to gain weight.

Program is surprisingly alright, could definitely use some improvement but better than what most people would come up with on their own. Although I'm not sure what a "back lift" maybe you're thinking of a deadlift? or "incline power partial" I don't even have a guess for that one is.
#42731 to #42716 - kampi
Reply 0
(01/26/2016) [-]
So, in short, you could say fat is kind of stored calories, when it comes to exercise? Should I eat food rich with calories or fat to last longer before my training, after it or generally, or does it really matter?

To grow bigger muscels (bulking?) instead of enhancing them (cutting?) I should prioritize consuming calorie-rich food? Is that right?

Sorry if some of the sentences sound kind of odd, but english isn't my first language.

The picture on the left is back lift, the picture on the right is power partials, but I feel like I'm getting more upper back and shoulders by doing them with my arms in an L position instead of just straight down. So in the figurative position nr. 1 I hold them like I'm driving a plane, then I lift then so I in position nr. 2 look like I'm driving a Yamaha MC. It maybe already has a name, but I couldn't find any.

Thanks! If you feel like you've got some time over, I would be really happy if you could throw me some advice.

Thanks bro, you're the best.
#42734 to #42731 - marinepenguin
Reply +2
(01/26/2016) [-]
Exactly, fat is just a version of stored calories.

Calories are provided through 3 "macro-nutrients" these are carbohydrates, fats, and proteins. Carbs are where you get the majority of your energy, they're easily broken down into sugars to be used as energy. Fats are more calorie dense and harder to break down, you need them, but you shouldn't eat more than necessary. Protein is used for repairing muscle and is going to be the most important one as a person who works out.

You don't need to eat foods with large amounts of calories, you just need to eat a lot of healthier foods. So try to keep quality of food in mind over quantity, though quantity is important as well when gaining size.

And those are known as lateral raises.
#42742 to #42734 - carbohydrates ONLINE
Reply 0
(01/27/2016) [-]
People be lookin' at me like...
#42737 to #42734 - kampi
Reply +1
(01/26/2016) [-]
Wow. You know a lot of useful information...

Thank you very much for spending your time on giving a stranger advice, it's really appreciated.

Have a nice day, see ya!
#42738 to #42737 - marinepenguin
Reply 0
(01/26/2016) [-]
No problem! Feel free to stop by the board if you have any more questions!
#42710 - nwbballplayer
Reply 0
(01/25/2016) [-]
>tfw you're not doing barbell flies because lack of penor to balls ratio
#42705 - zlane
Reply +1
(01/25/2016) [-]
all beginners should do ICF 5x5. it's the fastest way to gain strength and size
#42708 to #42705 - marinepenguin
Reply 0
(01/25/2016) [-]
All beginners should use a consistent full body split that uses the most basic barbell lifts.

There's no such thing as the "best" program. But there is a basic template for good programs.
#42707 to #42706 - zlane
Reply 0
(01/25/2016) [-]
that makes me....ANGRY
#42703 - mimisiku
Reply 0
(01/25/2016) [-]
So I'd like to get some opinion on my workout. I've been doing it at least 6 days a week, with a couple of 7 days weeks , for the past month.

3 quick sets of 50 Jumping Jacks
30 Squats
2 Quick sets of High Knees
25 Pushups
20 Curls
20 Shoulder Presses
25 Crunches

4 sets of the whole thing. Also using a barbell with 50lbs on it for the squats, curls, presses.
#42704 to #42703 - nwbballplayer
Reply 0
(01/25/2016) [-]
Honestly, it's not the worst I've seen, but it's not good in my opinion. You have no back movements, which is pretty important. It's good that you have some weight to use for certain exercises, but eventually progress in terms of strength and size will stall without increasing weight, progressive overload, etc. If this is giving you the results you want right now, then by all means, keep doing it. But eventually you'll need to add exercises, increase weight, and possibly lower the amount of reps you're doing if seriously increasing strength and size is your goal.
#42711 to #42704 - mimisiku
Reply 0
(01/25/2016) [-]
I'm not so much looking for size as I am being toned. But I plan on adding weight as I go, and I am have been thinking of adding dead lifts, which I have procrastinated at but I will do it. My goal is just to get into better shape. I don't want to be Mr Schwarzenegger or Terry Crews.

I recently just started it, about 4 weeks ago. I'm 5'10 and last weigh-in I came at 194lbs.
#42714 to #42711 - nwbballplayer
Reply 0
(01/26/2016) [-]
If getting toned is what you want, then you need to understand that by doing compound movements and heavier weights, you're not gonna just get huge. Whether or not you put on a bunch of weight is more dependant on your diet than anything else. Id still advocate what I said in the previous post, and adding deadlifts is a great idea, but if you combine a good selection of exercises with progressively increasing weights, medium to high reps (like 6 to 12), and a diet that has you eating at your maintenance calorie level, you'll be toned before you know it. Good luck man