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marinepenguin    

Rank #1030 on Comments
marinepenguin Avatar Level 290 Comments: Post Master
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Personal Info
Gender: male
Age: 19
Youtube Channel: Leonard2580
Steam Profile: Leonard2580
Consoles Owned: XBOX,PC
X-box Gamertag: LEONARDS6
Interests: Hanging out, being stupid with friends, sports, working out, video games.
Date Signed Up:1/24/2011
Last Login:11/24/2014
Funnyjunk Career Stats
Content Ranking:#1317
Comment Ranking:#1030
Highest Content Rank:#1317
Highest Comment Rank:#1039
Content Thumbs: 9307 total,  10427 ,  1120
Comment Thumbs: 9921 total,  11990 ,  2069
Content Level Progress: 45% (45/100)
Level 187 Content: Anon Annihilator → Level 188 Content: Anon Annihilator
Comment Level Progress: 28% (28/100)
Level 290 Comments: Post Master → Level 291 Comments: Post Master
Subscribers:5
Content Views:297742
Times Content Favorited:1060 times
Total Comments Made:7110
FJ Points:10090
Favorite Tags: shit (3) | dont (2) | facebook (2) | Gay (2) | is (2) | You (2)

latest user's comments

#21158 - There aren't a ton of downsides, just don't take more then 3 s… 11/22/2014 on Fitness - muscle and... +1
#21157 - Yeah basically. 11/22/2014 on Fitness - muscle and... 0
#21148 - You're fine.  [+] (1 new reply) 11/22/2014 on Fitness - muscle and... +1
User avatar #21149 - jetspeed (11/22/2014) [-]
cool
#21139 - Well not all cereal. But most cereals. Sugared up and not real…  [+] (3 new replies) 11/22/2014 on Fitness - muscle and... 0
#21150 - KungFuZerO (11/22/2014) [-]
Yeah but anything is terrible for breakfast if you choose the unhealthy options. This entire conversation, and most of the other ones we've had, are unnecessary if you don't make blanket statements that aren't true until I add some clarification.
User avatar #21157 - marinepenguin (11/22/2014) [-]
Yeah basically.
User avatar #21145 - goobyman (11/22/2014) [-]
i mean like full grain cereal, not this rice puffy shit. but still, my full grain wheat cereal still has this shitty rice puffy shit in it. how to avoid?
#109 - I went from 145 to 200 and I'm 6'3. 11/21/2014 on Healthy FJ 0
#108 - Here's a old photo with one from the summer for comparison.  [+] (1 new reply) 11/21/2014 on Healthy FJ 0
User avatar #109 - marinepenguin (11/21/2014) [-]
I went from 145 to 200 and I'm 6'3.
#103 - Been lifting for over a year already and I've gained 60 pounds.  [+] (2 new replies) 11/21/2014 on Healthy FJ 0
#108 - marinepenguin (11/21/2014) [-]
Here's a old photo with one from the summer for comparison.
User avatar #109 - marinepenguin (11/21/2014) [-]
I went from 145 to 200 and I'm 6'3.
#21132 - Generally cereal is terrible for breakfast.  [+] (5 new replies) 11/21/2014 on Fitness - muscle and... 0
#21137 - KungFuZerO (11/22/2014) [-]
How is cereal terrible for breakfast?
User avatar #21139 - marinepenguin (11/22/2014) [-]
Well not all cereal. But most cereals. Sugared up and not really nutritional. Cocoa puffs, reeses puffs, lucky charms, etc. Non sugary cereal with like raisins and blueberries is great though. Most people don't eat that when talking about cerealbthough.
#21150 - KungFuZerO (11/22/2014) [-]
Yeah but anything is terrible for breakfast if you choose the unhealthy options. This entire conversation, and most of the other ones we've had, are unnecessary if you don't make blanket statements that aren't true until I add some clarification.
User avatar #21157 - marinepenguin (11/22/2014) [-]
Yeah basically.
User avatar #21145 - goobyman (11/22/2014) [-]
i mean like full grain cereal, not this rice puffy shit. but still, my full grain wheat cereal still has this shitty rice puffy shit in it. how to avoid?
#94727 - I like it here without him. 11/21/2014 on Religion Board +2
#94726 - Everyone on the internet is white. 11/21/2014 on Religion Board 0
#55 - Look at the title. "Citation Needed". I didn't put t…  [+] (2 new replies) 11/21/2014 on [Citation Needed] +11
User avatar #131 - xgreenmaidenx (11/22/2014) [-]
I'm speaking about the guy on tumblr....
Look what comment 50 said.
User avatar #81 - blokrokker (11/22/2014) [-]
I think he was aiming that at the tumblrtard.
#45 - If that's the case then I completely agree with you haha.  [+] (1 new reply) 11/21/2014 on [Citation Needed] +1
User avatar #46 - shutupsocks (11/21/2014) [-]
Oh, it was the anon that commented between two of your comments that said that. What a relief, I thought I was going crazy and making stuff up in my head.
#43 - I wasn't saying I had a southern accent. I was just saying tha…  [+] (3 new replies) 11/21/2014 on [Citation Needed] 0
User avatar #44 - shutupsocks (11/21/2014) [-]
I must have misread what you wrote. Also, I think I am equating "country" with "southern."
User avatar #45 - marinepenguin (11/21/2014) [-]
If that's the case then I completely agree with you haha.
User avatar #46 - shutupsocks (11/21/2014) [-]
Oh, it was the anon that commented between two of your comments that said that. What a relief, I thought I was going crazy and making stuff up in my head.
#36 - I'm from the Midwest, born in the west and my mom is from the … 11/21/2014 on [Citation Needed] 0
#21126 - I realize all that, and I appreciate the kind words. But like … 11/21/2014 on Fitness - muscle and... +1
#29 - Black people speak in Ebonics up north and in the cities. In t…  [+] (24 new replies) 11/21/2014 on [Citation Needed] +43
User avatar #51 - languagexplain (11/21/2014) [-]
African American Vernacular English*
#35 - Womens Study Major (11/21/2014) [-]
You might be from the south as well

But all black people I have met have a distinctive vernacular that seems to be what they call "Ebonics"

Also, what is "southern drawl"? is it more of a hick accent (your most stereotypical one, such as cletus from the simpsons) or is it more of a Southern gentleman's accent (think Frank Underwood, House of Cards)?

Everytime I have traveled north I'm told I have no accent except for when I say "Yall", which I say because its more efficient then "you all"
User avatar #52 - hadrian (11/21/2014) [-]
Try to find and watch the History Channel documentary titled "You Don't Know Dixie."
It was a 2-hour special detailing southern cultures and accents. There are at least 5 major southern accent groups, so when someone asks to demonstrate a southern accent, the proper response would be "which one?"
User avatar #36 - marinepenguin (11/21/2014) [-]
I'm from the Midwest, born in the west and my mom is from the east. So I'm told I talk a little weird and I pronounce my words a bit more without shortening them.

I have an aunt that lives in Georgia who is actually my mom's twin, and they both speak totally differently. Its hard to explain but my mom sounds more like she's from the east coast and my aunt sounds like she's from the south beyond just your classic "y'all". We say that here in the Midwest actually.
#33 - ezombio (11/21/2014) [-]
Heh.
You know that that looked like to me.
ebolics
User avatar #30 - jokexplain (11/21/2014) [-]
the average southern drawl was originated by white people mixing with black people through slavery
#39 - youregaylol (11/21/2014) [-]
Why can't you just stick to explaining shitty jokes.

Like, why do you have to break character and make retarded bullshit statements like this. The drawl has existed since before the revolution, blacks had nothing to do with it. If anything blacks heard the southern drawl from their southern masters and adopted it with their own negro flair. This isn't rocket science.

You as a person are dumb, outside of your niche you shouldn't even speak.

It's like Kanye West trying to talk politics. Just stfu and sing you gay fish.
#110 - kingpongthedon (11/22/2014) [-]
He's right. The Southern drawl has a lot of features similar to a number of West African languages. Vowels are typically elongated, words that should end with consonants often end on the last vowel, the letter r is often absent, d and f sounds are given preference over th with d given preference at the beginning of a word and f at the end. The pace and rhythm of the two are pretty similar as well, more so than many other English dialects that one's just a personal observation . Additionally, there are some grammatical contributions as well but they are mostly limited to black communities. A prime example would be the implicit "be" In the sentence "He at the store" the "is" we state in standard English is implied but not directly stated . This is standard in a number of languages, just not in English. There's also a number of contributions to tenses but that's a bit more difficult to properly explain.

TLDR: Whenever you have two cultures come into contact for several centuries, they're going to affect each other. The Southern Drawl is mostly derived from European accents primarily a hodgepodge of British and French accents , but still has a heavy dose of West African influence.
#112 - youregaylol (11/22/2014) [-]
nope
#113 - kingpongthedon (11/22/2014) [-]
Well, you sure convinced me, guess I was wrong.
#114 - youregaylol (11/22/2014) [-]
It's okay, everybody makes mistakes.
User avatar #49 - jokexplain (11/21/2014) [-]
#56 - youregaylol (11/21/2014) [-]
h2g2

no
User avatar #58 - jokexplain (11/21/2014) [-]
you're the only one laughing.
source is credible, if you don't want to accept it it's your problem
#59 - youregaylol (11/21/2014) [-]
whatever you say

this is probably a bit complicated for you

hey i got something that speaks more to your expertise

"uhhhhh mista jokesplain how dida da chicken cross da rhode?"
User avatar #60 - jokexplain (11/21/2014) [-]
blocked. have a nice life.
#61 - youregaylol (11/21/2014) [-]
ah well, i guess ill see you the next time someone asks for a play by play of a your momma joke
User avatar #48 - jokexplain (11/21/2014) [-]
The vocabulary of coastal Southerners was influenced by African-American slaves (and eventually slave descendants), who were abundant around the Atlantic coast. In turn, African-Americans became influenced by Southern speech and developed a fairly uniform English speech pattern similar to Southern speech in vowel use and with respect to the 'r' sound. The inland settlers did not have the sort of land that would support a plantation, and therefore had few, if any, slaves. The Scots- Irish vernacular along the Appalachian mountains did not change much over time, and some scholars contend that Appalachian, or 'hillbilly' talk is very close to what Elizabethan English would have sounded like

tl;dr 50/50
#31 - Womens Study Major (11/21/2014) [-]
Southerners have a more british accent than the Northerners
User avatar #42 - shutupsocks (11/21/2014) [-]
I'm from TN and this is true, though it sounds more cockney. The whites and the blacks sound pretty much the same here, because we were all raised here. The southern drawl that the slaves had was adapted from being here, not from Africa, because if you've ever heard an African speak English, it sounds more like an upper-class British accent.

But there are tons of different southern drawls. Memphis folks sound totally different from the people right across the bridge in West Memphis, Arkansas, which is different from East TN, all different from FL, GA, etc.

And marinepenguin, who commented above about speaking without an accent, but getting pegged as a southerner from saying "ya'll," just switch to "you guys." I've had people from Memphis ask me where I'm originally from just from saying "you guys" and never saying "ya'll."
User avatar #43 - marinepenguin (11/21/2014) [-]
I wasn't saying I had a southern accent. I was just saying that since I was raised by people of two different American accents the way I talk is different. I was making a different point when I saidd people here also say "y'all". I think the term y'all is more of a country term then a southern one.
User avatar #44 - shutupsocks (11/21/2014) [-]
I must have misread what you wrote. Also, I think I am equating "country" with "southern."
User avatar #45 - marinepenguin (11/21/2014) [-]
If that's the case then I completely agree with you haha.
User avatar #46 - shutupsocks (11/21/2014) [-]
Oh, it was the anon that commented between two of your comments that said that. What a relief, I thought I was going crazy and making stuff up in my head.
#21124 - My brother has one upped me in literally every aspect of my li…  [+] (2 new replies) 11/21/2014 on Fitness - muscle and... +2
User avatar #21125 - studbeefpile (11/21/2014) [-]
Some people are just gifted, dude. It's honestly kinda a waste of good genetics if you think about it. If he's as strong as he is lifting foolishly, imagine how strong he could get with proper diet and programming. But that's not going to happen, because it sounds like he doesn't have the same discipline and work ethic that you do.

That's what you beat your brother in. Working hard. Sure, he might get certain things handed to him, but eventually the free stuff is gonna run out, and he's going to be left without the experience of working for things. Meanwhile, you fought hard to get what you have, and are going to do well for yourself regardless, because you worked for it. You're in control, you're not relying on hand outs.

So chin up, mate. Take pride in what you've accomplished.
User avatar #21126 - marinepenguin (11/21/2014) [-]
I realize all that, and I appreciate the kind words. But like I said, it's never gotten me down. I take it as a challenge and I let it drive me and work even harder then before. I don't want the kid to become unsuccessful, he's my brother, I want to teach him proper programming and make him be as big and strong as possible and I want him to do great things, because in turn that makes me work that much harder and try to learn that much more so that I can reach that same level. If that makes any sense.
#25 - I don't know what it means but I love it. 11/21/2014 on [Citation Needed] 0
#21122 - I didn't say his legs were small, just that they looked small …  [+] (4 new replies) 11/21/2014 on Fitness - muscle and... +1
#21123 - studbeefpile (11/21/2014) [-]
Yeah, my older brother was always thinner and more muscular than me, and his genetics for aesthetics are ridiculous, so I decided I'd beat him in the only area I could. Strength. When we both started lifting with barbells he could bench about 185, and I could only hit about 145. Now I'm repping out his current max of 225, and my deadlift is about 80lbs higher than his.

Feels good man.
User avatar #21124 - marinepenguin (11/21/2014) [-]
My brother has one upped me in literally every aspect of my life. I played basketball, he's an all state basketball player, I played football, he's an all state linebacker, I join the military, he gets a call from West Point and they want him to be a linebacker for them. The kid doesn't watch what he eats, lifts unintelligently with no real programming and is 10 pounds heavier, leaner, and 2 inches shorter. He benches 255, squats 400, and power cleans 275. The only thing I have done better then him is not get in trouble with police and gotten better grades and scores then him. Most people would look at that and think that there's no point in trying to match him, but I take it as a challenge and a chance to better myself physically and as a person.
User avatar #21125 - studbeefpile (11/21/2014) [-]
Some people are just gifted, dude. It's honestly kinda a waste of good genetics if you think about it. If he's as strong as he is lifting foolishly, imagine how strong he could get with proper diet and programming. But that's not going to happen, because it sounds like he doesn't have the same discipline and work ethic that you do.

That's what you beat your brother in. Working hard. Sure, he might get certain things handed to him, but eventually the free stuff is gonna run out, and he's going to be left without the experience of working for things. Meanwhile, you fought hard to get what you have, and are going to do well for yourself regardless, because you worked for it. You're in control, you're not relying on hand outs.

So chin up, mate. Take pride in what you've accomplished.
User avatar #21126 - marinepenguin (11/21/2014) [-]
I realize all that, and I appreciate the kind words. But like I said, it's never gotten me down. I take it as a challenge and I let it drive me and work even harder then before. I don't want the kid to become unsuccessful, he's my brother, I want to teach him proper programming and make him be as big and strong as possible and I want him to do great things, because in turn that makes me work that much harder and try to learn that much more so that I can reach that same level. If that makes any sense.
#21120 - Dudes strong as hell. His legs seem so small compare to the re…  [+] (6 new replies) 11/21/2014 on Fitness - muscle and... +1
User avatar #21121 - studbeefpile (11/21/2014) [-]
Small legs? Dude, what are you smoking? He squats over 700lbs.

I had similar reasons to the ones he mentioned at the beginning of the video. I was fat, weak, and depressed, and lifting was something I could channel my emotions into.
User avatar #21122 - marinepenguin (11/21/2014) [-]
I didn't say his legs were small, just that they looked small in comparison to his massive upper body. Dudes huge. There's no doubting that.

And I can understand that. I was always given the short end of the stick when it came to sports. And that frustration was thrown into my workouts. Plus my younger brother pushes me by being better at sports and much more gifted genetically, so he's naturally bigger and stronger then me even now. So I am forced to push that much harder to reach his level.
#21123 - studbeefpile (11/21/2014) [-]
Yeah, my older brother was always thinner and more muscular than me, and his genetics for aesthetics are ridiculous, so I decided I'd beat him in the only area I could. Strength. When we both started lifting with barbells he could bench about 185, and I could only hit about 145. Now I'm repping out his current max of 225, and my deadlift is about 80lbs higher than his.

Feels good man.
User avatar #21124 - marinepenguin (11/21/2014) [-]
My brother has one upped me in literally every aspect of my life. I played basketball, he's an all state basketball player, I played football, he's an all state linebacker, I join the military, he gets a call from West Point and they want him to be a linebacker for them. The kid doesn't watch what he eats, lifts unintelligently with no real programming and is 10 pounds heavier, leaner, and 2 inches shorter. He benches 255, squats 400, and power cleans 275. The only thing I have done better then him is not get in trouble with police and gotten better grades and scores then him. Most people would look at that and think that there's no point in trying to match him, but I take it as a challenge and a chance to better myself physically and as a person.
User avatar #21125 - studbeefpile (11/21/2014) [-]
Some people are just gifted, dude. It's honestly kinda a waste of good genetics if you think about it. If he's as strong as he is lifting foolishly, imagine how strong he could get with proper diet and programming. But that's not going to happen, because it sounds like he doesn't have the same discipline and work ethic that you do.

That's what you beat your brother in. Working hard. Sure, he might get certain things handed to him, but eventually the free stuff is gonna run out, and he's going to be left without the experience of working for things. Meanwhile, you fought hard to get what you have, and are going to do well for yourself regardless, because you worked for it. You're in control, you're not relying on hand outs.

So chin up, mate. Take pride in what you've accomplished.
User avatar #21126 - marinepenguin (11/21/2014) [-]
I realize all that, and I appreciate the kind words. But like I said, it's never gotten me down. I take it as a challenge and I let it drive me and work even harder then before. I don't want the kid to become unsuccessful, he's my brother, I want to teach him proper programming and make him be as big and strong as possible and I want him to do great things, because in turn that makes me work that much harder and try to learn that much more so that I can reach that same level. If that makes any sense.
#21119 - In your butt. 11/21/2014 on Fitness - muscle and... 0
#199 - No problem! 11/21/2014 on Women on the dollar bill 0
#21115 - As for that last point, I'll tell you right now that 99% of bi… 11/21/2014 on Fitness - muscle and... 0
#21114 - Now much of what you said is all well and good. A lot of guys …  [+] (1 new reply) 11/21/2014 on Fitness - muscle and... 0
User avatar #21115 - marinepenguin (11/21/2014) [-]
As for that last point, I'll tell you right now that 99% of big bodybuilders and lifters have a job other then bodybuilding or powerlifting. Unless you are in a class of the most elite lifters, you aren't getting paid shit for doing it. They either make their money like normal people do, training people, or owning their own gyms. The reason that these guys look like they do compared to the average Joe is because 1. They dedicate literally every aspect of their lives to their sport 2. They are on supplements like anabolic steroids 3. They are good at working out and know what they are doing 4. Unmatched hard work and dedication to something few people understand.

Not everyone wants to look like Arnold, but don't belittle and berate those that go the lengths and put in the work to follow the same path as him.
#94500 - At least you don't hate women because of it. Hes turned his be…  [+] (6 new replies) 11/21/2014 on Religion Board 0
User avatar #94501 - joshlol (11/21/2014) [-]
I don't hate anyone
seems like a waste of time
#94525 - youregaylol (11/21/2014) [-]
hate doesn't take anytime at all though
User avatar #94528 - joshlol (11/21/2014) [-]
not my passion son
#94529 - youregaylol (11/21/2014) [-]
we can't all get our passion from furry penis
User avatar #94526 - joshlol (11/21/2014) [-]
yeah but it brings you down and makes you bitter

I'm bitter enough as it is
#94527 - youregaylol (11/21/2014) [-]
hate=passion
passion+motivation=change
change=growth
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#184 - marinepenguin ONLINE (11/05/2014) [-]
Almost at my goal of 200 pounds
User avatar #185 to #184 - lulzformalaysiaair (11/12/2014) [-]
dat buzzcut
User avatar #187 to #185 - marinepenguin ONLINE (11/12/2014) [-]
I was forced to, since I joined the military. I like it though.
User avatar #180 - lulzformalaysiaair (10/24/2014) [-]
Do you want an extra copy of Payday 1, I bought a 4 pack and have 1 left.
As in if you don't have it let me give you a free copy as gratitude.
User avatar #206 to #180 - marinepenguin ONLINE (11/13/2014) [-]
I've found that there are a bunch of variations of it that take stress off the lower back though. Staggered stance, paused rows, etc. You can look some up. Lots of people have issues with rows.
User avatar #181 to #180 - marinepenguin ONLINE (10/24/2014) [-]
What is payday?
User avatar #183 to #182 - marinepenguin ONLINE (10/24/2014) [-]
On steam I'm assuming?

Well I won't turn down a free game if you want to give it to me. Personally I'm glad you are asking questions and I'm excited to see how you progress.
User avatar #186 to #183 - lulzformalaysiaair (11/12/2014) [-]
id still gib it to you if u told me ur steam name
User avatar #188 to #186 - marinepenguin ONLINE (11/12/2014) [-]
Leonard2580, feel free to add me to if you want.
User avatar #189 to #188 - lulzformalaysiaair (11/12/2014) [-]
I couldn't find dat usermane apparently. Try adding GroupPoop or GroupPoop101
User avatar #191 to #189 - marinepenguin ONLINE (11/13/2014) [-]
I enjoyed that message. It made me laugh harder then it should have.
User avatar #192 to #191 - lulzformalaysiaair (11/13/2014) [-]
I'm an idiot, I hurt my back from deadlifting yesterday. Hurts to bend around everywhere, I think I had good form but I might have done more reps for the weight I had then I should have...
User avatar #193 to #192 - marinepenguin ONLINE (11/13/2014) [-]
What did you do? And where does it hurt?
User avatar #194 to #193 - lulzformalaysiaair (11/13/2014) [-]
After I finished my 5th set in a couple of seconds I noticed the middle-upper left part of my back hurts when I bend myself in certain ways. It's actually I think gotten better since yesterday.
User avatar #196 to #194 - marinepenguin ONLINE (11/13/2014) [-]
My upper back hurt like that when I deadlifted heavy for 5x5 every week for several weeks. Deadlift every other back day for 3x5 and you'll be fine.
User avatar #197 to #196 - lulzformalaysiaair (11/13/2014) [-]
Yeah but deadlift was my main movement for back/bi day. I kinda would need another one and honestly power grips and snatch pulls look complicated (and I obviously can't do band pullaparts).
User avatar #198 to #197 - marinepenguin ONLINE (11/13/2014) [-]
Do barbell rows.
User avatar #199 to #198 - lulzformalaysiaair (11/13/2014) [-]
I do, the problem with these rows is that i literally don't feel my back effected and I try to do proper form next to a mirror. I feel my bicep more then anything. I feel stupid.
User avatar #200 to #199 - marinepenguin ONLINE (11/13/2014) [-]
Shoulders may not be back. Tuck your shoulder back, like your trying to push the middle of your back forward. If I saw you in person I could help. Basically if you aren't using your back properly, and letting your arms hang too much, your biceps will take over.
User avatar #201 to #200 - lulzformalaysiaair (11/13/2014) [-]
I try to keep my back straight like your supposed too and not move my shoulder, it's what I mainly focus on. I think I might try the snatch pull and power clean stuff. I probably asked this before but anything else you could think of for back except those 4?
User avatar #202 to #201 - marinepenguin ONLINE (11/13/2014) [-]
Barbell rows are really effective, so I doubt you are doing them correctly.

As for other movements, you could try dumbbell rows, landmine rows, and there's a couple otthers where their names are escaping me right now.
User avatar #203 to #202 - lulzformalaysiaair (11/13/2014) [-]
ohh **** wait, I thought we were talking about dumbbell rows.Those are the pain in the ass ones.
www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/m/20_2.jpg
Are you talking about the leaning barbell row? I used to do those, they were effective (not as much as deadlift though) to a degree. I guess I'll continue.
User avatar #204 to #203 - marinepenguin ONLINE (11/13/2014) [-]
Barbell rows are way better. Keep progressing at them. Add 5 pounds every week like you would one of the big lifts. Build ya some huge lats. I just haven't done them as much because they irritate my lower back.
User avatar #205 to #204 - lulzformalaysiaair (11/13/2014) [-]
I always get a slight sting in my lower back as I straighten up after the last rep.
User avatar #195 to #194 - marinepenguin ONLINE (11/13/2014) [-]
Oh that's not bad. You shouldn't do 5 sets of deadlifts, 3 sets of 5 heavy deads is plenty.
User avatar #190 to #189 - marinepenguin ONLINE (11/12/2014) [-]
I'm carrhawks7 apparently, sorry. And I found like 3 people, sent it to all 3 cause I didn't know which one.
User avatar #164 - lulzformalaysiaair (10/13/2014) [-]
I'm thinking I need around 120g protein/day if I weigh 135lb now. I don't think my diet however it has transformed to be incredibly more healthy, as in I used to eat McD and hot pockets 24/7 and now the worst I'll have is subway has enough protein so I wanna buy some protein powder for shakes. You got any good, cheap product you know of and also any recipes? Like how much should I add? How much grams of protein should be in my shake anyhow? 50/ 75 over kill?

Also is it bad to have pizza pizza every friday? It's a family dinner thing but I can drop it if it's really bad. I'm sure 8 slices gives a lot of calories though.
User avatar #165 to #164 - marinepenguin ONLINE (10/13/2014) [-]
You can never really get too much protein. After a certain point your body just doesn't use it to repair muscle anymore and the extra goes into your waste. So just get some whey protein, 20-40 grams per shake is pretty normal.

As for the pizza, if you are wanting to gain size, 8 pieces of pizza aren't going to kill you. Remember that in bulking periods as long as you are eating decent most of the time, you'll be okay. A pizza or fast food a few times a week may actually be good, it's cheap easy calories that can help you put on size. Just don't make fast food a habit all the time. Subway is actually pretty good.
User avatar #168 to #165 - lulzformalaysiaair (10/13/2014) [-]
there is soo many different whey protein brands to choose from, is there any difference really between them? Should i try to get the cheapest price for most amount?
User avatar #169 to #168 - marinepenguin ONLINE (10/13/2014) [-]
I would find a brand somewhere in the middle. Get something from GMC preferably. If you get something cheaper it'll have a lot of filler **** in there that isn't the best. The super high quality stuff isn't worth the cash. Elite Whey Protein from GMC is okay.
User avatar #170 to #169 - lulzformalaysiaair (10/13/2014) [-]
ca.bodybuilding.com/store/opt/whey.html for something like this. It just says 24grams of protein, is that per serving? And how many scoops is something like 2 or 5lb of protein anyhow?
User avatar #173 to #170 - marinepenguin ONLINE (10/13/2014) [-]
It says 74 servings. So if you have two scoops a day that leaves you 37 days worth if you get a 5 pound tub.
User avatar #174 to #173 - lulzformalaysiaair (10/13/2014) [-]
damn so 5lb - 37 days - $80 x 10 periods of time in a year = $800 a year approx. **** that's a lot but I guess it's worth it.
User avatar #175 to #174 - marinepenguin ONLINE (10/13/2014) [-]
Yea protein can be expensive for sure.
User avatar #176 to #175 - lulzformalaysiaair (10/13/2014) [-]
actually more like 900-1k if +tax and shipping, i wonder if there are stores I can get this **** from so i dont pay shipping. Do they sell this **** in stores?
User avatar #177 to #176 - marinepenguin ONLINE (10/13/2014) [-]
I get my stuff from Wal-Mart.
User avatar #178 to #177 - lulzformalaysiaair (10/13/2014) [-]
good i live 150m from one. imma go check some out there, thanks a lot for all your help
User avatar #179 to #178 - marinepenguin ONLINE (10/13/2014) [-]
No problem. They're normally in the pharmacy section. Usually around 20 bucks a pop.
User avatar #172 to #170 - marinepenguin ONLINE (10/13/2014) [-]
But I'm not sure how big that thing is in comparison to what I get.
User avatar #171 to #170 - marinepenguin ONLINE (10/13/2014) [-]
That would work just fine.

Normally 1 serving is 1 scoop. I almost always have 2 scoops.

And I don't know exactly how much there is in each one, but normally one of those things will last me a week or two. Depending if I have one shake or two a day.
User avatar #166 to #165 - lulzformalaysiaair (10/13/2014) [-]
I don't think I get enough calories in my diet. Have any high calorie but good food in mind? The ones without the bad-for-you fat like McD.

Also thoughts on eating lots of fruit/berries?
User avatar #167 to #166 - marinepenguin ONLINE (10/13/2014) [-]
Honestly I can't think of any foods that have a lot of calories, a lot of protein and are good for you. That's why a burger from dairy queen or whatever won't kill you every couple days. Berries and fruits obviously can't be bad things.
User avatar #119 - lulzfornigeriagirl (09/14/2014) [-]
how long did it take you to go from a normal body to a fit (6 pack type) looking one? Implying you exercised right and ate correctly/alot.
User avatar #120 to #119 - marinepenguin ONLINE (09/14/2014) [-]
I've always been athletic and had a six pack after hitting puberty. Although I was considered under weight at my height.

145lbs at 6'3

It took me a year to gain 50 pounds though.
User avatar #159 to #120 - lulzfornigeriagirl (09/18/2014) [-]
how do you feel about sugar (23g for 2.6L) and non-sugar orange juice (that 100% pure **** ). Is it bad if I drink like 2L a week?
When i started working out I stopped drinking cola which i used to drink like 3L a week. I crave juice sometimes.v
User avatar #160 to #159 - marinepenguin ONLINE (09/18/2014) [-]
Not all sugar is bad. Orange juice is fine. You don't have to dial in in your diet that badly.
User avatar #162 to #160 - lulzfornigeriagirl (09/19/2014) [-]
Also do you happen to know how bad pizza is from fast food pizza joints? It aint deep fried, thats a start.
User avatar #163 to #162 - marinepenguin ONLINE (09/19/2014) [-]
Fast food isn't too bad for you every now and then. It's very calorie dense and it can help you get in more calories a day. So while having a pizza or burger every couple days won't hurt, don't go overboard.
User avatar #161 to #160 - lulzfornigeriagirl (09/19/2014) [-]
I just realized I ****** up, its 23g PER 250 ml. Nah **** thats too much especially since I got addicted and drank it all in a day.
User avatar #121 to #120 - lulzfornigeriagirl (09/14/2014) [-]
Do you mind if i ask you a bunch of fitness related questions either today or tommorow?
User avatar #122 to #121 - marinepenguin ONLINE (09/15/2014) [-]
Not at all
User avatar #123 to #122 - lulzfornigeriagirl (09/15/2014) [-]
How is your diet like? I'm guessing you track calories and make sure to eat the recommended amount needed to gain muscle at your current height/weight/age.

I have a lot of time on my hands this semester and I've been working out everyday for the past 2 weeks. I'v been repeating
1. Abs, legs (main focus is abs though)
2. Chest and Back area
3. Shoulders, Biceps and Triceps
but I've noticed that I feel using my Arm muscles during focus on the Chest/back area so I should probably go about doing a upper body/leg split where I alternate? Giving my chest, back, abs and arms just enough time for the protein synthesis window, the next day focusing on legs? I really am OK with working out everyday, I truly have the time for it, I have only 4 hours of class. So basically do you think this split is ok? Most people on /fit/ see no problem with it? inb4 beginurs suldnt do so moch, no pls
User avatar #124 to #123 - lulzfornigeriagirl (09/15/2014) [-]
I work out 1.5 hrs each day, at home also. About to get a bench that is incline-able.
User avatar #125 to #124 - marinepenguin ONLINE (09/15/2014) [-]
My diet has become a bit more relaxed recently, but when I was seriously into the diet I made sure I ate 4000 calories a day and had 200+ grams of protein a day.

Now I'm probably doing about 3500 a day while eating 180ish grams of protein a day and still seeing some steady gains.

My tip is, if you aren't too much into getting HUGE and super strong, then you don't have to worry TOO much about diet, just eat enough, and avoid the ******** foods, and get enough protein without overtraining and you'll be fine.

I'll continue with training in the next comment.
User avatar #128 to #125 - marinepenguin ONLINE (09/15/2014) [-]
Training wise, everyone is different, you'll have to experiment (and more then likely fail horribly) with what you think works best for your body type. I'm tall, so I did a ton of volume with a lot of compound movements, and that's what worked for me for a while.

Now in my opinion with your workout, I wouldn't worry about abs, most if not all of the big movements need the abs to stabilize the movement, so they'll grow and get strong along with every other part of your body.

I would also recommend a separate day for Chest, shoulders, back, and legs. With what you are doing you are working out your triceps and biceps 2 days in a row, with workouts specifically geared towards them. Not necessary. When you do chest or shoulders you'll also be working your triceps, and on back day you'll be doing biceps.

I honestly have no experience with an upper and lower body split, but I can imagine that if you are doing dozens of sets during a workout you are on a road to overtraining. You should really work one muscle with no more then 14 total sets, that includes movements where the muscle is only a secondary mover, like bench would include working triceps.

If I were you, I would continue to do something similar like you are doing now, except cut out ab work, do back and chest separately, and dedicate one day to shoulders. On chest and shoulder days throw in a few tricep movements, on back day throw in a few bicep movements. Focus on the big lifts, I cannot stress this enough, want to see serious size and strength gains? Center your workouts around Bench, Squat, Deadlift, and Overhead press. Improve your lifts every week in some way.
User avatar #132 to #128 - lulzfornigeriagirl (09/15/2014) [-]
"and dedicate one day to shoulders"
Are you sure, that's pretty hard especially since the shoulder is like a secondary muscle to many of the other upper body workout and vice-versa. Most of the shoulder workouts i've done give me the biggest burn in the bicep/tricep muscle area anyways.
User avatar #133 to #132 - marinepenguin ONLINE (09/15/2014) [-]
The shoulder is a primary muscle, it is responsible for a massive amount of movements when it comes to upper body. I neglected shoulders with that same kind of thinking for a long time, and now that I've dedicated a day to shoulders and overhead pressing, my shoulders have grown and nearly doubled in strength. That in turn has increased my bench, making my chest larger, and my triceps larger and stronger.

The only thing that I would keep an eye on, is make sure you don't do a lot of pressing movements. Especially if you decided to do chest and shoulders on the same day, terrible programming and really **** with your shoulders, and shoulder health is something that you struggle to get back when you lose it.

Here's an example of my general shoulder workout.

Overhead press 5x5
Landmine press 5x8
Leaning side raise 5x8

That's it, and I'm an intermediate lifter. You don't have to spend 3 hours in the gym and do 15 movements to see results, those guys you see that do that tend to look the same every year.
User avatar #136 to #133 - lulzfornigeriagirl (09/15/2014) [-]
Well see to me that seems so.. easy I hate to say it. I feel much more soreness from like 15-20 reps + then from just 5-8, you barely even feel the muscle pain. You more so feel the inability to lift such a heavy object, I can't describe it so well, but its a totally different feeling for me.
User avatar #140 to #136 - marinepenguin ONLINE (09/15/2014) [-]
If you are lifting a weight that is heavy enough to where you are struggling on the last rep or two, you will still feel sore at first. Eventually you won't get very sore.

You'll have to get into your mind the soreness does not always equal a good workout. It's easy for a trainer to trash someone and make them feel like they did something, it's hard to make them actually see results.

If you do what you are doing now, you will see some results, because you are a novice and your body will adapt and become bigger and stronger. Do that consistently for a year with a good diet and you may gain 20 pounds, but then after 3 more years you could be the same weight. If you did it right and kept things simple, you'll put on 40+ pounds of weight in a year if you eat enough. Then you should gain 10 pounds at the absolute minimum every year after that. Trust me, I've seen it happen again and again, with friends I've helped train, with my brother, and with myself.
User avatar #150 to #140 - lulzfornigeriagirl (09/16/2014) [-]
Sorry for asking so much questions, just need to finish understanding this **** so I can finally get to work without being paranoid of doing it wrong.
User avatar #149 to #140 - lulzfornigeriagirl (09/16/2014) [-]
Ok thanks for the advice.
So, I guess I just have a couple other questions to get me on tract.

Do you have any schedule in mind that has me working out every day? (Like I said I really have the time for it).
You said I should have one day just for shoulders, that would mean I couldn't do the split day workouts right? How would that work with other muscle groups though?
I guess this comes back to the do you have a schedule in mind for me. And what kinda shoulder exercises should I do on shoulder day if that's the way I should go, the one's you wrote above I'm guessing^?
If you are to make a schedule could you please specify the number of sets I should have (and how much should I rest in between sets anyways?)?

So far I've been doing high volume **** like I said.
Like for example on Bicep, Tricep Shoulder day I had like:
______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure
______ 3 sets to failure
_______ 3 sets to failure
_______ 3 sets to failure
______ 3 sets to failure

But after reading your advice and gaining knowledge on the internet, I know now that's obv not the best way to go about it.
User avatar #154 to #149 - marinepenguin ONLINE (09/16/2014) [-]
You really shouldn't work out EVERY day, your body will need rest, even when you are only stressing certain muscles on certain days.

I know what you mean though, because I don't like working out every other day even because I feel like I can do more. So I go 4 days in a row. Back, Chest, Legs, Shoulders, then have an off day before starting again. If you want to do something like that then you would have to lower the amount of work you would do each day, because like I've said before, over training could be an issue.

In any given workout, the general rule is to do no more then 12-14 sets per muscle group. And that doesn't mean just the primary muscles, it means the secondary movers in the lift too. So for Bench you would include triceps in there as well, along with a little shoulders (I would worry about that so much unless you are doing shoulders the same day as chest).

The only shoulder movement that I would highly highly recommend is the overhead press, although since some peoples shoulders may not be healthy that lifts pains them, if you cannot do overhead presses (which I'd bet money that you'll have no issues), I would do landmine shoulder presses instead. But make overhead press your priority, then add in a few movements (like 2 or 3) that work different angles of the shoulder (Front, side, and rear)

As for your high volume workout, never ever ever ever go to failure that many times in a workout. I haven't gone to failure in a lift for at least a few months, not once. As for resting between sets, 90 seconds is usually the rule, but I never time my rest periods, I just go with how I feel, and don't let myself lose focus or get out of the zone.

One tip I just thought of, a BIG one. Keep a training journal. Write down all your lifts, how much you do and how many sets and reps you do. Keep track of your workouts.
User avatar #155 to #154 - lulzfornigeriagirl (09/16/2014) [-]
OK thanks man.

So you do Back, Chest, Legs, Shoulders, Rest and repeat? Doesn't that overwork your arms because usually a lot of the shoulder/chest/back workouts use it as a secondary muscle? and your doing them 3 in a row.
User avatar #156 to #155 - marinepenguin ONLINE (09/16/2014) [-]
Yes that is my routine.

And your arms are not one muscle group. You can't work your biceps and triceps at the same time in one movement. So When I do back I'll be working biceps, thus my triceps get a break. On Chest day I work Triceps, so Biceps get a break. On legs both get a break. And on shoulders I don't implement any tricep working movements other then overhead presses, so they really don't get a ton of work. The days where they get the most work are on Back (and bicep) day, and chest (and tricep) day. Understand?
User avatar #157 to #156 - lulzfornigeriagirl (09/16/2014) [-]
Yeah, do you literally make sure to work on Back and Bicep/Chest and tricep (individually) or do they just usually go together in an exercise?
User avatar #158 to #157 - marinepenguin ONLINE (09/16/2014) [-]
You can throw in some curls on back day, but a lot of back movements work biceps as well. I tend to make chest a tricep day as well, so I throw in some skullcrushers or close grip bench presses.
User avatar #151 to #149 - marinepenguin ONLINE (09/16/2014) [-]
Well if you start off right (when 99% of people don't) you'll definitely create a great base of strength and size within a year. I'm actually starting my back day right now, so I'll answer your post in full when I'm finished.
User avatar #152 to #151 - lulzfornigeriagirl (09/16/2014) [-]
(Seems like you are working out pretty late, 9:30 I'm assuming, does it make a better difference to work out earlier like 4,5,6?).
User avatar #153 to #152 - marinepenguin ONLINE (09/16/2014) [-]
Nah, I just work out whenever I have the time. Between my job and school I sometimes wait until late.
User avatar #134 to #133 - marinepenguin ONLINE (09/15/2014) [-]
Landmine lateral raise* my bad
User avatar #126 to #125 - lulzfornigeriagirl (09/15/2014) [-]
"My tip is, if you aren't too much into getting HUGE and super strong"

To be honest though, I'd really like that. Going into uni next year so I'd like to get as fit is possible. Should I maybe even go above the recommended amount of daily calories and protein. I am afterall going to be working out everyday and my to put a lot of soreness on my muscles. I usually keep switching between exercises till it pains me to much to continue for the whole day.
User avatar #127 to #126 - lulzfornigeriagirl (09/15/2014) [-]
*and am going to put a lot of soreness on my muscles
User avatar #131 to #127 - marinepenguin ONLINE (09/15/2014) [-]
out
User avatar #130 to #127 - marinepenguin ONLINE (09/15/2014) [-]
I'm gonna take a shower so I'll read your response after that.
User avatar #129 to #127 - marinepenguin ONLINE (09/15/2014) [-]
Not necessary, it'll take years to reach the point where you will be considered an advanced lifter. If you eat any more then 4000 calories (which may be too many for you if you are shorter) you will gain fat, you can't just gain as much muscle as you want. Work to get good at the movements, then worry about size gains. Honestly I could write a book about this and I'm trying to keep this short and sweet, so bear with me if I take a while.

And honestly you really don't need to do any more then 4-6 movements per workout, depending on what you are doing and how far along you are.
User avatar #135 to #129 - lulzfornigeriagirl (09/15/2014) [-]
i never understood that, why do only 4-6 movements per workout when you can do so much more, doesnt it confuse your muscle. Doesn't it need originality and dont you need different movements for most muscle groups that target them specifically?
User avatar #137 to #135 - marinepenguin ONLINE (09/15/2014) [-]
I completely understand why it's confusing, and it's something I really struggled with until recently.

A muscle doesn't need to be confused, it needs consistent and ever increasing stress. "Muscle confusion" only prevents you from making any major progress, because adapting to a stress is what makes you get stronger and bigger, so you keep the workout the same while increasing the weight, which is a way of increasing the stress on your body. I increase the weights on all my lifts by 5 pounds every week, I've been doing this for about 2 months now since I switch programs, and I went from benching 150 for 5 sets of 5 reps, to 185 of the same sets and reps. I went from benching 205 to 230.

The absolute best way to build muscle is to focus on the movements that target huge groups of muscles, like Bench, Squat, Deadlift, overhead press, power clean, cleans, snatches, etc.
User avatar #139 to #137 - lulzfornigeriagirl (09/15/2014) [-]
also is getting a lot of sleep SUPER important? If so I will but i prefer to get around 8 hours. Too little?
Also thanks for answering all my ****
User avatar #142 to #139 - marinepenguin ONLINE (09/15/2014) [-]
Sleep is very important, always try to get at LEAST 6 hours of sleep. But as long as you don't stay up til 2 or 3 every morning and get a decent nights rest every night it should never be an issue.
User avatar #138 to #137 - lulzfornigeriagirl (09/15/2014) [-]
Well I could do it, my only small problem is that i wont have anyone watching over me because I workout at home...
#141 to #138 - marinepenguin ONLINE (09/15/2014) [-]
So do I. Do you have some solid weights? This is what my home gym looks like. I can do all the major lifts and more here. And I have over 500 pounds of weights.
User avatar #143 to #141 - lulzfornigeriagirl (09/15/2014) [-]
Of course I got solid weights, barbell and dumbells and like i said im gonna get a incline-able bench

You ever get to the point where you lift such a heavy weight that you may not be able to move it to the proper place, a.k.a why people have watchmen?
User avatar #146 to #143 - marinepenguin ONLINE (09/15/2014) [-]
I need to get to bed, I have college in the morning, so if you have any other questions then I'll answer them at some point tomorrow.
User avatar #148 to #146 - lulzfornigeriagirl (09/15/2014) [-]
Yeah thats cool man thanks. I was about to go to bed too anyhow
User avatar #145 to #143 - marinepenguin ONLINE (09/15/2014) [-]
What is your weight and height btw? Along with how much body fat you have?
User avatar #147 to #145 - lulzfornigeriagirl (09/15/2014) [-]
5'9, 130 lb.as for body fat, I'm not really sure but i'm not fat, slightly skinny if anything.
User avatar #144 to #143 - marinepenguin ONLINE (09/15/2014) [-]
I only use a spotter whenever I am maxing out on a lifts. So I don't have a spotter while benching 185, but I do when I'm doing 215 for 2 reps.

If you are confident that you can get the weight without issues then you don't really need one. You probably aren't lifting enough right now to merit concern to be honest.
#118 - syrianassassin (09/13/2014) [-]
i like how the JIDF working about the thing we had talked
User avatar #111 - donnybergerstory (08/09/2014) [-]
No homo, can you post a pic of your arms. Or just your muscles, this sounds so gay but I'm just curious as to how ripped you are.
#112 to #111 - marinepenguin ONLINE (08/09/2014) [-]
No worries bro, I've seen you on Fitness some, so I can see why you'd be curious.

I'm about upper 180s in this photo. Currently in the lower 190s now. I wouldn't say I'm ripped, but I'm trying to get there.

My goal is to reach a lean 200, and I have more fat on me now then I'd like.
User avatar #113 to #112 - donnybergerstory (08/09/2014) [-]
What supplements you on?
User avatar #114 to #113 - marinepenguin ONLINE (08/09/2014) [-]
I only take Whey Protein
User avatar #115 to #114 - donnybergerstory (08/09/2014) [-]
Oh. I just started taking 100% Whey Protein. I used to take this: www.gnc.com/GNC-Total-Lean-Lean-Shake-BURN-Chocolate-Fudge/product.jsp?productId=33755596

Then I dropped 15 lbs and I am onto whey protein.
User avatar #116 to #115 - marinepenguin ONLINE (08/09/2014) [-]
That's cool. I've only every used Whey, I'm not going to start trying to actually slim down until I hit around 210 or if I put on too much fat in the process. I'm not sure how big I could get while staying natty though.
User avatar #117 to #116 - donnybergerstory (08/09/2014) [-]
Well good luck bro. Keep at it.
User avatar #102 - derpityhurr (07/29/2014) [-]
Hey, I hope you dont mind answering some questions of mine, you seem to be pretty smart about all this workout stuff and im just starting out
User avatar #103 to #102 - marinepenguin ONLINE (07/29/2014) [-]
Well I'm flattered! I'm sure I could help you, what are you wanting to know exactly?
User avatar #104 to #103 - derpityhurr (07/29/2014) [-]
Well I wanted some advice on a few aspects of the workouts ive been doing the past month
I've run a mile everyday before lifting as a bit of cardio and to warm up; I don't run longer (which i easily could) because I dont want to be fatigued for my actual workout
Do you think this beneficial? I'm aiming to be a bit more muscular and to lose my excess fat
Also, I wanted advice on the exercises that I've been doing; should i post them all?
User avatar #105 to #104 - marinepenguin ONLINE (07/29/2014) [-]
Well first off, running a mile before lifting isn't a terrible idea, it'll help condition you and keep your cardiovascular system in good shape. BUT, jogging is hell on your knees and if you do too much you can actually impair your ability to gain lean muscle mass. So if I were you, I would do about 3 or 4 40 yard sprints for a warmup instead. It'll condition you, burn fat, builds muscle throughout your body, and isn't hard on the joints.

As for the exercises, post away.
User avatar #106 to #105 - derpityhurr (07/29/2014) [-]
So here's what ive been doing:
Back:
4x10 Lat Pulldowns,
4x10 seated Low row,
4x10 Bent-over dumbbell row,
4x10 Back extensions,
4x10 of this byebyebodyfatbridge.files.wordpress.com/2009/05/969.jpg,
4x10 of this www.osu-tulsa.okstate.edu/wellness/equipment/reverse-flies-lg.jpg,
Shoulder:
4x10 dumbbell shrugs, 4x10 dumbbell shoulder press, 4x10 shoulder press machine, 4x10 front dumbbell raise,
Abs:
4x10 decline weighted sit-ups, 4x10 of this www.bodybuilding.com/exercises/exerciseImages/sequences/340/Male/l/340_2.jpg , 4x10 of this one machine, cant find it, 4x10 of this other machine,
Legs:
4x10 seated leg press, 4x10 of this s1.hubimg.com/u/2775218_f520.jpg , 4x10 of this www.biokineticspt.com/wp-content/uploads/2011/06/VR1-Leg-Extension_13050.jpg , 4x10 one-legged dumbbell calf raises,
Chest:
4x10 dumbbell press, 4x10 bench press, 4x10 of this www.bodybuilding.com/fun/images/2012/rise-of-the-machines-15-assisted-exercises-that-work_e.jpg, 4x10 incline bench press,
Biceps:
4x10 curls,
4x10 reverse grip pull-up,
4x10 www.nationalfitnessequipments.com/images/Bicep_Machine_Curl.jpg ,
4x10 seated curl bar,
Tricep:
4x10 lying-down dumbbell tricep extension, 4x10 dips,
4x10 arm extension machine, 4x10 triceps push down
User avatar #108 to #106 - marinepenguin ONLINE (07/29/2014) [-]
Couple tips here. You have a TON of volume, and it's really unnecessary. You should really only have 4-6 movements per workout max, usually centered around one big lift, which you don't seem to be doing any of those besides bench. So say for back, I'd do Deadlifts, then pull-ups (instead of lat pulldowns), bent over rows (barbell preferable), and some kind of rear delt movement, and then I would probably add in one bicep movement.

You also seem to use a ton of machine work, does the gym you go to have any free weights or barbells? Those will have more carryover to real life and a higher amount of strength and size gain compared to machines.

Lastly, switch it up from 4x10 sometimes man, throw in some 5x5 (considered the best combination of strength and size), 5/3/1 (second best), 10x3 (yes, 10 sets of 3, lots of size gain, lots of strength gain). Toy around with the sets and reps, stick with one for a few months and see how you grow. Find out what works best for you. I'm really tall for a lifter so 5x5 tends to work best for me.
User avatar #109 to #108 - derpityhurr (07/29/2014) [-]
I feel like I should haveve included this; I do all these over 5 days, with back on Monday, abs and shoulders on Tuesday, legs on Wednesday, chest on Thursday, and triceps and biceps on Friday
Do you still feel that I should do less movements?
User avatar #110 to #109 - marinepenguin ONLINE (07/29/2014) [-]
Yes, I had assumed that you split it up.

Like I said, you only really need 4-6 movements centered around one main lift. Any more then that and you risk overtraining, especially when you work out 5 days a week. I would know, I used to do what you are doing, except I went 6 days a week. After awhile I would start getting hurt, my lower back, then my upper back, then my hip, or my knee. Now that I toned it down I have absolutely no injuries and I feel better then ever.
User avatar #107 to #106 - derpityhurr (07/29/2014) [-]
Hopefully that wasnt too cringey
Also about the sprinting, it seems like a good idea
User avatar #101 - syrianassassin (07/23/2014) [-]
i am fasting and went to your profile and full of food. why you torture me ;_;
#100 - MrKittyKat (07/01/2014) [-]
Have some more u slut
User avatar #99 - MrKittyKat (07/01/2014) [-]
Oh you love this bread you dirty whore.
#98 - MrKittyKat (07/01/2014) [-]
ofc i wouldnt
User avatar #97 - MrKittyKat (07/01/2014) [-]
You thought this cat would stop with bread?
#95 - MrKittyKat (06/30/2014) [-]
I shall not stop. I shall not falter. OP will deliver. And you shall know his name forever.
User avatar #96 to #95 - marinepenguin ONLINE (06/30/2014) [-]
This is a good time. Many laughs are to be had.
#93 - MrKittyKat (06/30/2014) [-]
I guess you like bread
Have a grielld chees
#94 to #93 - marinepenguin ONLINE (06/30/2014) [-]
Oh god I thought you were done.
Oh god I thought you were done.
#90 - MrKittyKat (06/30/2014) [-]
Fuk u have sum bred
Beans on bred toast
User avatar #92 to #90 - marinepenguin ONLINE (06/30/2014) [-]
That looks absolutely disgusting holy **** .
#88 - MrKittyKat (06/30/2014) [-]
Not stopping because you goddamn asked to be ********** . I will not stop. I shall not falter. Fuk u
User avatar #91 to #88 - marinepenguin ONLINE (06/30/2014) [-]
Is it bread or is it ice cream!!!!???
#85 - MrKittyKat (06/30/2014) [-]
Have your 5 bread a day ************ .
User avatar #86 to #85 - marinepenguin ONLINE (06/30/2014) [-]
Oh god no
#84 - MrKittyKat (06/30/2014) [-]
Do you like buttery bread you whore?
User avatar #87 to #84 - marinepenguin ONLINE (06/30/2014) [-]
Please stop omg
#83 - MrKittyKat (06/30/2014) [-]
Such ******** , Many bread. Wow.
User avatar #89 to #83 - marinepenguin ONLINE (06/30/2014) [-]
This isn't your average everyday *********** , this is...

ADVANCED ***********
#80 - Womens Study Major (06/28/2014) [-]
guess who i am
User avatar #81 to #80 - marinepenguin ONLINE (06/28/2014) [-]
considering my latest user on my profile is syrianassassin, I have no idea
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