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marinepenguin    

Rank #1038 on Comments
marinepenguin Avatar Level 290 Comments: Post Master
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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:11/23/2014
Funnyjunk Career Stats
Content Ranking:#1315
Comment Ranking:#1038
Highest Content Rank:#1317
Highest Comment Rank:#1039
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Level 290 Comments: Post Master → Level 291 Comments: Post Master
Subscribers:5
Content Views:297492
Times Content Favorited:1059 times
Total Comments Made:7099
FJ Points:10079
Favorite Tags: shit (3) | dont (2) | facebook (2) | Gay (2) | is (2) | You (2)

latest user's comments

#88354 - He lives in Kuwait I'm pretty sure. 09/23/2014 on Religion Board 0
#18169 - That's what I decided to do. Started yesterday and I feel it today.  [+] (1 new reply) 09/23/2014 on Fitness - muscle and... 0
#18210 - Womens Study Major (09/24/2014) [-]
Keep lifting bruh. Stick with it, and keep up your form. You've already done more by making a real effort than most people will ever do in their lives.
#18166 - Same here. Unfortunately I have to for basic training. I loath… 09/23/2014 on Fitness - muscle and... 0
#18162 - This is the first time I've had them. And I've been running fo…  [+] (2 new replies) 09/23/2014 on Fitness - muscle and... 0
User avatar #18165 - lolpandas (09/23/2014) [-]
Worst thing about them is you can't really do much for it other than wait it out and take it slow, which is tough when you just want to go out there and wreck shit up! Fuck running though srsly. I'd rather do any other form of cardio than run.
User avatar #18166 - marinepenguin (09/23/2014) [-]
Same here. Unfortunately I have to for basic training. I loathe running otherwise.
#18156 - Then do some variation of the routine called Starting Strength… 09/23/2014 on Fitness - muscle and... 0
#88345 - Hopefully you'll be back. I'm curious as to why they'd be roun… 09/23/2014 on Religion Board 0
#18148 - Whey powder only helps you get your daily amount of protein in…  [+] (2 new replies) 09/23/2014 on Fitness - muscle and... +1
User avatar #18149 - thehighking (09/23/2014) [-]
Thanks, I just got back into weightlifting and I have never had whey before so i was just wondering.
User avatar #18157 - ludislavonac (09/23/2014) [-]
Whey protein is best taken after training to help with recovery, so that's when you use it, good luck with your workout.
#18147 - Being strong doesn't always give you an advantage at fighting.…  [+] (2 new replies) 09/23/2014 on Fitness - muscle and... 0
User avatar #18154 - aldkai (09/23/2014) [-]
I already did martial arts. I need strenght now.
User avatar #18156 - marinepenguin (09/23/2014) [-]
Then do some variation of the routine called Starting Strength. It'll help you get stronger while putting on some mass. Do that and eat enough (3500-4000 calories) and you'll see improvement after a few months.
#18146 - Like lordketchup said, no such thing as toning. And do deadlif… 09/23/2014 on Fitness - muscle and... 0
#18145 - GO MAD is only a good idea if you are underweight. 09/23/2014 on Fitness - muscle and... 0
#18117 - Well this is weird. I actually can't find it. Or at least the … 09/23/2014 on Fitness - muscle and... 0
#18116 - If I lay off the cardio completely how long do you think it wo…  [+] (4 new replies) 09/23/2014 on Fitness - muscle and... 0
User avatar #18160 - lolpandas (09/23/2014) [-]
I've never had any that lasted more than a few days but I got mine from being flat-footed so recovery might be different.
User avatar #18162 - marinepenguin (09/23/2014) [-]
This is the first time I've had them. And I've been running for years. But this is the first time I've ran since gaining weight. So I'm just sticking to less impactive cardio, then after a month or so I'll start running short distances and build my way back up.
User avatar #18165 - lolpandas (09/23/2014) [-]
Worst thing about them is you can't really do much for it other than wait it out and take it slow, which is tough when you just want to go out there and wreck shit up! Fuck running though srsly. I'd rather do any other form of cardio than run.
User avatar #18166 - marinepenguin (09/23/2014) [-]
Same here. Unfortunately I have to for basic training. I loathe running otherwise.
#18114 - Basically all it takes is, lift big, eat big, and rest. … 09/23/2014 on Fitness - muscle and... 0
#18112 - Oh my... I'll get right on it then. I have no idea why I haven…  [+] (4 new replies) 09/23/2014 on Fitness - muscle and... 0
User avatar #18115 - ehzio (09/23/2014) [-]
btw what is the velocity diet...
User avatar #18117 - marinepenguin (09/23/2014) [-]
Well this is weird. I actually can't find it. Or at least the watered down article versions. It's a hardcore diet that involves a lot of supplementation and meal planning though. I can't remember much else. Other then after I read about it, I thought to myself "holy shit".
User avatar #18113 - ehzio (09/23/2014) [-]
Dinosaurs are ripped, why not you?
User avatar #18126 - lordketchup (09/23/2014) [-]
i don't want to become T-rex mode tho
#18109 - Oh. I don't know that one. The velocity diet is literally the …  [+] (6 new replies) 09/23/2014 on Fitness - muscle and... 0
#18111 - ehzio (09/23/2014) [-]
The Velociraptor Diet is the diet where you must eat meat on the rarest setting. The diet involves a series of complex cardiovascular movement and rapid assessment of any situation. The diet also consist of hunting for your food so you can get your cut.

10/201.3 million to 145 million would do again
User avatar #18112 - marinepenguin (09/23/2014) [-]
Oh my... I'll get right on it then. I have no idea why I haven't been following this diet my whole life.
User avatar #18115 - ehzio (09/23/2014) [-]
btw what is the velocity diet...
User avatar #18117 - marinepenguin (09/23/2014) [-]
Well this is weird. I actually can't find it. Or at least the watered down article versions. It's a hardcore diet that involves a lot of supplementation and meal planning though. I can't remember much else. Other then after I read about it, I thought to myself "holy shit".
User avatar #18113 - ehzio (09/23/2014) [-]
Dinosaurs are ripped, why not you?
User avatar #18126 - lordketchup (09/23/2014) [-]
i don't want to become T-rex mode tho
#204 - More content like this please. My kind of life is the gym life. 09/23/2014 on you wouldn't download a... 0
#18106 - I'm a fan of the tried and true 5x5 setup. 09/23/2014 on Fitness - muscle and... 0
#18105 - When you say v diet, do you mean the velocity diet?  [+] (16 new replies) 09/23/2014 on Fitness - muscle and... 0
#18382 - RandomMRTroll (09/26/2014) [-]
Yes Sir. Sorry for late reply.
User avatar #18383 - marinepenguin (09/26/2014) [-]
That diet takes a ton of willpower and determination. But it's a damn effective one.
#18388 - RandomMRTroll (09/26/2014) [-]
It does, let me tell you how many times i tried to do it then failed, then tried again, i gained some weight and just started it again, dont buy site products to expensive go with other sources, it costs me $300 and it's 1 months worth of food, not bad, HMU if you wanna start with me
User avatar #18389 - marinepenguin (09/26/2014) [-]
Well I've never had to diet down before. I was always a skinny fuck. Even if I gained some extra fat, I doubt I'd need a more extreme diet like that one. Good luck though!
#18391 - RandomMRTroll (09/26/2014) [-]
haha alright bud , if you're skinny, are you looking to bulk or are you already snagging them gains?
User avatar #18393 - marinepenguin (09/26/2014) [-]
I started off skinny, I've gained 50 pounds of muscle since then. I'm 6'3 and 193 now, so I'm decently sized.
#18395 - RandomMRTroll (09/26/2014) [-]
Oh wow, you are great.
Sounds sexy asf, keep it up man.
User avatar #18399 - marinepenguin (09/26/2014) [-]
Thanks, good luck to ya.
User avatar #18108 - ehzio (09/23/2014) [-]
Velociraptor Diet
User avatar #18109 - marinepenguin (09/23/2014) [-]
Oh. I don't know that one. The velocity diet is literally the toughest diet I think I've ever seen done. You'll get shredded quick though, if you have the willpower.
#18111 - ehzio (09/23/2014) [-]
The Velociraptor Diet is the diet where you must eat meat on the rarest setting. The diet involves a series of complex cardiovascular movement and rapid assessment of any situation. The diet also consist of hunting for your food so you can get your cut.

10/201.3 million to 145 million would do again
User avatar #18112 - marinepenguin (09/23/2014) [-]
Oh my... I'll get right on it then. I have no idea why I haven't been following this diet my whole life.
User avatar #18115 - ehzio (09/23/2014) [-]
btw what is the velocity diet...
User avatar #18117 - marinepenguin (09/23/2014) [-]
Well this is weird. I actually can't find it. Or at least the watered down article versions. It's a hardcore diet that involves a lot of supplementation and meal planning though. I can't remember much else. Other then after I read about it, I thought to myself "holy shit".
User avatar #18113 - ehzio (09/23/2014) [-]
Dinosaurs are ripped, why not you?
User avatar #18126 - lordketchup (09/23/2014) [-]
i don't want to become T-rex mode tho
#18095 - I haven't noticed any tightness. My bench and overhead press s… 09/22/2014 on Fitness - muscle and... 0
#18090 - It's an exciting new era 09/22/2014 on Fitness - muscle and... +4
#9730212 - Picture 09/22/2014 on autism autism autism autism 0
#18084 - Thats pretty similar to what I do as well, all my weight is sh…  [+] (2 new replies) 09/22/2014 on Fitness - muscle and... 0
#18093 - baglesbites (09/22/2014) [-]
How's your shoulder mobility? I found that if my shoulders and chest are tight, my squats suffer because I cant get my back tight.
User avatar #18095 - marinepenguin (09/22/2014) [-]
I haven't noticed any tightness. My bench and overhead press seem normal and I haven't had any issues. I'm just tall and I have long legs, and I've read articles where taller lifters built like that tend to have more trouble back squatting.
#18080 - I've tried. I've gone down and came back up, but it's very dif…  [+] (4 new replies) 09/22/2014 on Fitness - muscle and... 0
User avatar #18081 - thisismyhandle (09/22/2014) [-]
Excellent front squats would help you more than subpar back squats, but that doesn't mean you should give up on back squats. Trust me, I've had to drop down as well, because I was at a point where my upper body would be almost parallel with the ground when I reached the bottom of the squat, and I would basically squat and then do a deadlift motion with the weight still on my shoulders.

You make 225 for 5 sound like child's play, but obviously it is an issue if you are struggling with it. If you can't be strict with that weight, you need to improve in some way, whether it be in strength (not even in your legs, but probably your back/core) and/or with flexibility. You can use front squats more than back squats in your routine for sure, but I wouldn't completely cut out back squats.
User avatar #18084 - marinepenguin (09/22/2014) [-]
Thats pretty similar to what I do as well, all my weight is shifted forward. And I don't usually consider 225 a big weight for squats. I usually do 5x5 of it, but it's just that if I try to go any heavier, it's a struggle. (This would be helped if I had an actual power rack, I squat on an adjustable bench rack) If I go to the high school and squat in the power racks there 225 for 10 seems easy. But now I'm getting into equipment issues and not form issues.

Let's just say that I have the strength, but my form is less then lacking and can get really uncomfortable. I'll just try to take the weight down, build my form up, and the work my way back up.
#18093 - baglesbites (09/22/2014) [-]
How's your shoulder mobility? I found that if my shoulders and chest are tight, my squats suffer because I cant get my back tight.
User avatar #18095 - marinepenguin (09/22/2014) [-]
I haven't noticed any tightness. My bench and overhead press seem normal and I haven't had any issues. I'm just tall and I have long legs, and I've read articles where taller lifters built like that tend to have more trouble back squatting.
#18077 - I go four days on, then rest a day. I have been sticking with …  [+] (1 new reply) 09/22/2014 on Fitness - muscle and... 0
#18088 - KungFuZerO (09/22/2014) [-]
Nice. Yeah, 5x5 is killer. I love it haha
#18074 - Considering switching out back squats for front squats. I have…  [+] (10 new replies) 09/22/2014 on Fitness - muscle and... 0
#18168 - Womens Study Major (09/23/2014) [-]
Man, I hate squats, but I do them 2x a week. Front squat one day, back squat the other. Then I finish my week with dead lifts. The biggest suggestion I can give you is lower your squat weight for now, and work on form.
User avatar #18169 - marinepenguin (09/23/2014) [-]
That's what I decided to do. Started yesterday and I feel it today.
#18210 - Womens Study Major (09/24/2014) [-]
Keep lifting bruh. Stick with it, and keep up your form. You've already done more by making a real effort than most people will ever do in their lives.
User avatar #18128 - lordketchup (09/23/2014) [-]
Front squats work your core and glutes much worse, i'd day alternate between the two
User avatar #18078 - thisismyhandle (09/22/2014) [-]
I personally think you should lower your squat weight and work on having proper form because back squats are great. I would tell you to do both front and back squats actually, but if you do decide to just do front squats anyways, you have to make sure to make up for the hamstring and glute work that is lost in that transition.
User avatar #18080 - marinepenguin (09/22/2014) [-]
I've tried. I've gone down and came back up, but it's very difficult. I'm hesistant because of those reasons, but back squatting can be very very uncomfortable at times. Even if I'm just trying to do 225 for 5 reps. I may try to go down again and be real strict about it, but I think excellent front squats would do me more good then subpar back squats.
User avatar #18081 - thisismyhandle (09/22/2014) [-]
Excellent front squats would help you more than subpar back squats, but that doesn't mean you should give up on back squats. Trust me, I've had to drop down as well, because I was at a point where my upper body would be almost parallel with the ground when I reached the bottom of the squat, and I would basically squat and then do a deadlift motion with the weight still on my shoulders.

You make 225 for 5 sound like child's play, but obviously it is an issue if you are struggling with it. If you can't be strict with that weight, you need to improve in some way, whether it be in strength (not even in your legs, but probably your back/core) and/or with flexibility. You can use front squats more than back squats in your routine for sure, but I wouldn't completely cut out back squats.
User avatar #18084 - marinepenguin (09/22/2014) [-]
Thats pretty similar to what I do as well, all my weight is shifted forward. And I don't usually consider 225 a big weight for squats. I usually do 5x5 of it, but it's just that if I try to go any heavier, it's a struggle. (This would be helped if I had an actual power rack, I squat on an adjustable bench rack) If I go to the high school and squat in the power racks there 225 for 10 seems easy. But now I'm getting into equipment issues and not form issues.

Let's just say that I have the strength, but my form is less then lacking and can get really uncomfortable. I'll just try to take the weight down, build my form up, and the work my way back up.
#18093 - baglesbites (09/22/2014) [-]
How's your shoulder mobility? I found that if my shoulders and chest are tight, my squats suffer because I cant get my back tight.
User avatar #18095 - marinepenguin (09/22/2014) [-]
I haven't noticed any tightness. My bench and overhead press seem normal and I haven't had any issues. I'm just tall and I have long legs, and I've read articles where taller lifters built like that tend to have more trouble back squatting.
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#184 - marinepenguin (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 (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 (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 (10/24/2014) [-]
What is payday?
User avatar #183 to #182 - marinepenguin (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (10/13/2014) [-]
No problem. They're normally in the pharmacy section. Usually around 20 bucks a pop.
User avatar #172 to #170 - marinepenguin (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 #130 to #127 - marinepenguin (09/15/2014) [-]
I'm gonna take a shower so I'll read your response after that.
User avatar #129 to #127 - marinepenguin (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (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 (06/30/2014) [-]
Oh god no
#84 - MrKittyKat (06/30/2014) [-]
Do you like buttery bread you whore?
User avatar #87 to #84 - marinepenguin (06/30/2014) [-]
Please stop omg
#83 - MrKittyKat (06/30/2014) [-]
Such ******** , Many bread. Wow.
User avatar #89 to #83 - marinepenguin (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 (06/28/2014) [-]
considering my latest user on my profile is syrianassassin, I have no idea
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