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marinepenguin Avatar Level 292 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:12/18/2014
Funnyjunk Career Stats
Content Ranking:#1314
Comment Ranking:#1203
Highest Content Rank:#1294
Highest Comment Rank:#1028
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Level 187 Content: Anon Annihilator → Level 188 Content: Anon Annihilator
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Favorite Tags: shit (3) | dont (2) | facebook (2) | Gay (2) | is (2) | You (2)

latest user's comments

#116396 - I'm gonna send you pictures of my **** . 12/11/2014 on Social Board +1
#404 - 6'7 350.... That's one big dude. I'm 200 and muscular and I do…  [+] (14 new replies) 12/11/2014 on Admin Approves 0
#405 - xbyronx (12/11/2014) [-]
My name is nordic, Byron. Hah, it means "Bear of the cottage." Seems to fit. I was almost 12 pounds at birth so I guess that's why the name. I am Italian-American though, so not really sure how that even comes into effect. My hair is almost shoulder length. I am pretty strong, but like fatty. But the fat stretches out pretty nicely seeing as I am so big. I am technically obese, but the doc says I look healthy. I just gotta lose weight (125lbs) to pass a physical to become a police officer. So I don't know, I suppose being huge has it's up. Back before my current girlfriend, being tall and funny and able to joke on myself really made me able to get lots of girls, and made me a more confident person. I was never wealthy or exceptionally good looking, Now I am moderately wealthy from running my own successful company but all the women in my life now I knew before the money.
User avatar #408 - marinepenguin (12/11/2014) [-]
Heeeyyyy I'm Italian too. well Sicilian, but its in Italy

And that sounds super cool. Owning your own business at 18? That is incredibly impressive. How did you even manage that?

And you dont look obese, you seem overweight but I wouldn't say obese. But I can relate a little. I was the opposite, I was 145 pounds graduating high school (very small for 6'3) and so I have started working out and eating a bunch for a few years now, and I'm pushing 205 now. So just know that even though your genetic predisposition is to be bigger, you can still lose weight and be a big fit guy. Which you'll need to be for police work obviously. Come by /fit/ here if you ever want any advise or help.

And I have always had trouble with girls, never got them, couldn't talk to them, now that I'm more confident because of my body I have no issues talking to girls and they think I'm hilarious.
User avatar #410 - xbyronx (12/11/2014) [-]
(Also, I am sicilian, family was all involved in Cosa Nostra, so we left the old country when my mom was pregnant with me, came to America, I got born citizenship. )
User avatar #413 - marinepenguin (12/11/2014) [-]
My grandfather was pure Sicilian, and he died recently, I never knew him. So I don't really have a good connection to my Italian roots unfortunately. My grandmother is native American so I have more ties to them because her and I are close.
User avatar #409 - xbyronx (12/11/2014) [-]
Ayy paisano! A fellow Italian, hahaha. For some reason Italians seem to have this myth that they are all short and fat. Boy were people wrong about that. Of course my norse side is probably more dominant, being pale, with long blonde hair and a giant and all. But still I technically have more italian then nordic so idk. Anyways, I will definitely be coming by /fit/ if you wouldn't mind linking me. I am trying desperately to lose weight, and I am succeeding somewhat, I am on the Atkins diet right now. But am unsure if I should also be walking. You see, I do not have a lot of free time, running a business managing employees and what not. ( Bogalusa.tk Is my website, I own a computer/electronics services and repair business) But I do have enough time in my day to walk a miles lap around my neighborhood everynight, I think my dad is wrong, but he says walking is useless and "Nobody ever lost weight by walking" I figured Id walk a mile every day for like two weeks, then up it to jogging/walking, then jogging, then running/jogging, then running, then sprinting. what do you think ?
User avatar #412 - marinepenguin (12/11/2014) [-]
Im native American as well, so I got lucky with being tan and olive skinned naturally. And here's the link. www.funnyjunk.com/fitness/

As for walking, you're dad is wrong, you can lose weight walking easily! It's a great way Rockies weight, especially when your heavier like you. Running would wreck your joints because of your large stature. Just gotta eat fewer calories then you need and then exercise a little. Being a gym rat I'll advise you to go to a gym and get stronger which would help you lose even more weight, but if walking suits you fine right now then that's all that's really necessary. Although we're talking a couple pounds a week maybe if done right. You might lose more by being larger.
User avatar #415 - xbyronx (12/11/2014) [-]
I gotta weight bench, I can bench 250 1 rep, 210 several reps. My mom who used to be a PT at Golds Gym once told me curling weights was one of the best weighs to burn calories. So Should I walk and do sa bunch of 15lb curls on each arm? Then eat less then I'm burning, all that combined I should be able to burn a few pounds each week probably.
User avatar #422 - marinepenguin (12/11/2014) [-]
Holy Damn that's a good starting bench, although it has a lot to do with how much you weigh, you still have a decent amount of muscle on you. And curling is okay, you want to stick to big multijoint movement, called compound movements. Bench, Squat, Deadlift, overhead press, rows, etc. They effect a large area of muscles, and being as tall as you are it'll really help if you use them. Because they use such a big portion of your body it causes your metabolism to rise, which makes it easier to lose weight.
User avatar #424 - xbyronx (12/12/2014) [-]
Would rowing help? I have a kayak, I am pretty sure its just cardio, but I have a huge private lake at my house. But I will start benching.
User avatar #427 - marinepenguin (12/12/2014) [-]
Rowing would be an awesome form of activity. You'd build a big strong back too. Just don't neglect your legs. Benching, rowing, then do something for your legs that'll strengthen them, no cardio.
User avatar #445 - xbyronx (12/12/2014) [-]
what's a leg exercise I can do from home with no formal equipment? I have this weird chick work out machine thing angrytrainerfitness.com/wp-content/uploads/2010/10/The-Inner_Outer-Thigh-Machine.jpg , and I have a stationary bike.
User avatar #446 - marinepenguin (12/12/2014) [-]
Nah that only works one part of your legs. Try and find something heavier like a sandbag, toss it over both your shoulders and do squats and lunges.
User avatar #447 - xbyronx (12/12/2014) [-]
Will do, I got lots of 50lb feed bags.
User avatar #448 - marinepenguin (12/12/2014) [-]
Those are perfect. If you have any other questions feel free to message me or ask around on fit.
#116394 - Brandon / Illinois / Bank Teller, billionaire playboy ph…  [+] (12 new replies) 12/11/2014 on Social Board +1
User avatar #116433 - donnybergerstory (12/14/2014) [-]
which area u live in?
User avatar #116434 - marinepenguin (12/14/2014) [-]
Near Alton Illinois. North of Alton, South of Springfield and Jacksonville.
User avatar #116435 - donnybergerstory (12/14/2014) [-]
lol nevermind then. i seen a guy that looks A LOT like you then.
User avatar #116436 - marinepenguin (12/14/2014) [-]
Ahh. Where do you live at?
User avatar #116437 - donnybergerstory (12/14/2014) [-]
chicago suburbs/ghettos
User avatar #116438 - marinepenguin (12/14/2014) [-]
How unfortunate.

Been to Chicago lots of times, I could go without entering that city ever again.
User avatar #116444 - donnybergerstory (12/15/2014) [-]
it really all depends on where your at, just like almost all cities. i love the city itself, like by the actual skyscrapers, its beautiful. But the areas around the city; englewood, maywood, any places like that aren't the best. I live by those bad towns but mine is like full of white people and actually has good schooling and shit so it isnt that bad.
User avatar #116446 - marinepenguin (12/15/2014) [-]
I come from a rural town of 2000 people, so I'm not a big fan of cities in general. Chicago is nice in a lot of places, but I just don't like the big city atmosphere very much.
User avatar #116447 - donnybergerstory (12/15/2014) [-]
Yeah i feel you. i go down south to my uncles house in Carbondale every winter and just shot my first deer couple weeks ago there. i like the "country" life I guess, even though its still in IL.
User avatar #116448 - marinepenguin (12/15/2014) [-]
I've been to Carbondale, it's still a bigger town, but it's still fairly rural. I live walking distance from a huge wooded area, I hear coyotes nearly every night less then a mile away. I don't think I could ever trade that for living close to a movie theater or stuff like that.
User avatar #116449 - donnybergerstory (12/15/2014) [-]
Yeah haha. We all have different tastes.
User avatar #116432 - donnybergerstory (12/14/2014) [-]
holy shit marinepenguin i swear ive seen u before i also live in illinois
#116393 - I'm so tired of having to buy new pants all the time. I just b…  [+] (2 new replies) 12/11/2014 on Social Board +1
#116397 - anonymous (12/11/2014) [-]
That's the problem with liftan, go buy the biggest size you fit in that doesn't look too baggy and get a good leather belt while you're at it if you don't own one. That's the only way to deal with gaining more mass
User avatar #116398 - marinepenguin (12/11/2014) [-]
That'll probably be cheaper then buying new pants every 4 months.
#166363 - Maybe instead of freaking out about how girls are attracted to… 12/11/2014 on Advice - love advice,... 0
#116391 - I work at a bank as a teller, and I'm in the Air National Guard. 12/11/2014 on Social Board +1
#274 - The is one cute kid. But seriously, you look like yo…  [+] (1 new reply) 12/11/2014 on Admin Approves +3
#314 - miyutoso (12/11/2014) [-]
Can't find 1 so have another baby pic. This kid is the the most amazing kid. He is soo awesome 100% of the time. His 1st words were "happy baby" and he is one. I was looking for a different photo of me but can't find one. But you can be no closer to the truth friend. Me and my friends joke about me being Viking/Celtic because of my long hair color, voice, and genetic inherited physic. Still may look for one of those pics. Most are joke pictures I can put on here tho. Like at Christmas parties and such.
#21 - Just read through all of your posts. Love them all. Thanks for… 12/11/2014 on neveranyusernames's profile 0
#216 - You look like you could sprout celtic armour and warrior paint…  [+] (5 new replies) 12/11/2014 on Admin Approves +6
#264 - miyutoso (12/11/2014) [-]
I'll work on it. So far this is the only thing I have been able to "sprout."
User avatar #292 - pokimone (12/11/2014) [-]
That is an adorable kid.
User avatar #318 - miyutoso (12/11/2014) [-]
Thanks. I tell his mother she was an awesome carrier. We tried. lol
User avatar #274 - marinepenguin (12/11/2014) [-]
The is one cute kid.

But seriously, you look like you could be one of those classic celts who were fighting the Romans in Brittania. Like one of those actors in the History Channel documentaries.
#314 - miyutoso (12/11/2014) [-]
Can't find 1 so have another baby pic. This kid is the the most amazing kid. He is soo awesome 100% of the time. His 1st words were "happy baby" and he is one. I was looking for a different photo of me but can't find one. But you can be no closer to the truth friend. Me and my friends joke about me being Viking/Celtic because of my long hair color, voice, and genetic inherited physic. Still may look for one of those pics. Most are joke pictures I can put on here tho. Like at Christmas parties and such.
#215 - That can't be true because my mom AND my girlfriend say that. … 12/11/2014 on Admin Approves +3
#214 - I meant sick in a good way btw. 12/11/2014 on Admin Approves +1
#21928 - Well I just did legs last night (squats are today though, doin… 12/11/2014 on Fitness - muscle and... 0
#21927 - Yes. You responded to your own comment so I didn't see this ti…  [+] (1 new reply) 12/11/2014 on Fitness - muscle and... 0
#22006 - KungFuZerO (12/12/2014) [-]
Oh shit I did haha
#176 - Your girlfriend has a penis? Sick dude.  [+] (2 new replies) 12/11/2014 on Admin Approves +12
User avatar #178 - lexxy (12/11/2014) [-]
yeah, In my underwear drawer :/
User avatar #214 - marinepenguin (12/11/2014) [-]
I meant sick in a good way btw.
#171 - Me and ma gf 12/11/2014 on Admin Approves +4
#169 - I'm pretty tall myself at 6'3, and you look extremely climbabl… 12/11/2014 on Admin Approves +1
#21925 - I wear crocs. 12/11/2014 on Fitness - muscle and... +2
#21915 - I'll admit that angered me a little bit.  [+] (2 new replies) 12/11/2014 on Fitness - muscle and... 0
User avatar #21918 - studbeefpile (12/11/2014) [-]
Where we only work calves!
User avatar #21917 - studbeefpile (12/11/2014) [-]
Hahah, jump on #teamtoning dude!
#21911 - That's a lot of movements holy **** . I have leg d…  [+] (2 new replies) 12/10/2014 on Fitness - muscle and... 0
#21913 - KungFuZerO (12/10/2014) [-]
Yeah it is haha. My legs are not my strong point, but recently Ive been able to get them more aesthetic by hitting the rectus femoris specifically. I do abs with legs too.
My leg routine: I alternate leg days with squats or hack squats, then RDLs, volume leg extensions, and volume standing db calf raises.
My ab routine: Cable crunches, decline bench reverse crunches (weighted), plank, side planks
User avatar #21928 - marinepenguin (12/11/2014) [-]
Well I just did legs last night (squats are today though, doing those on a different schedule for the 20 rep squat program).

I did 5x25 for standing calf raises.

3x15 with weighted lunges, did 95 pounds and it was an absolute BITCH. I was going to do 5 sets of 15 but I don't think I would have been able to do it.

5x10 RDL's. Really focused on trying to feel my hamstrings and glutes stretch

5x10 Hamstring curls

I thought about doing some goblet squats, or even some Bulgarian split squats, but I didn't want to be too dead for my barbell squats today.
#116379 - Yeah. Then you have autism board literally swimming in random … 12/10/2014 on Social Board 0
#116377 - Fitness has quite a few people on occasion. Enough to where it…  [+] (2 new replies) 12/10/2014 on Social Board 0
User avatar #116378 - aherorising (12/10/2014) [-]
I can imagine, but I frequently find social and advice lacking in activity.
User avatar #116379 - marinepenguin (12/10/2014) [-]
Yeah. Then you have autism board literally swimming in random comments.
#116375 - I am on fitness a lot.... And Syrian has *****…  [+] (4 new replies) 12/10/2014 on Social Board 0
User avatar #116376 - aherorising (12/10/2014) [-]
figures, it's never really been an active board. But then again, only few of the boards (mainly nsfw ones) can be considered really active.
User avatar #116377 - marinepenguin (12/10/2014) [-]
Fitness has quite a few people on occasion. Enough to where it isn't boring in my opinion.
User avatar #116378 - aherorising (12/10/2014) [-]
I can imagine, but I frequently find social and advice lacking in activity.
User avatar #116379 - marinepenguin (12/10/2014) [-]
Yeah. Then you have autism board literally swimming in random comments.
#116372 - Ahh that's a unique situation.  [+] (1 new reply) 12/10/2014 on Social Board 0
User avatar #116373 - niimajneb (12/10/2014) [-]
Yeah, and the situation that brought us together is even more strange, but that's a bit personal to divulge over the internet. She helps me cope, though. I'm going through a pretty hard bout depression right now (about ~10 years of it, all bottled up) and I only just told my parents about a week ago.
#21909 - Yeah, essentially what he said. Which is the right way to do t… 12/10/2014 on Fitness - muscle and... +1
#116370 - I see. Well I had a girl friend who was my best friend for lik…  [+] (3 new replies) 12/10/2014 on Social Board 0
User avatar #116371 - niimajneb (12/10/2014) [-]
The friendship me and this girl have is very strange. We only met a few days ago but we're very close because of the natures of our pasts. We don't exactly tell each other absolutely everything but we share a very close bond of understanding. We don't have to pretend that we're okay or that we understand what the other person is going through because we know exactly what it's like.

I've told her my feelings about her but she is unable to reciprocate them at this time, and neither of us want a relationship where we're only half in it just because we have a good friendship.
User avatar #116372 - marinepenguin (12/10/2014) [-]
Ahh that's a unique situation.
User avatar #116373 - niimajneb (12/10/2014) [-]
Yeah, and the situation that brought us together is even more strange, but that's a bit personal to divulge over the internet. She helps me cope, though. I'm going through a pretty hard bout depression right now (about ~10 years of it, all bottled up) and I only just told my parents about a week ago.



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User avatar #220 - studbeefpile (12/15/2014) [-]
Barbell Training Guide for Beginners

Barbell training is one of the best forms of exercise out there. It’ll make you big, strong, fast, explosive, and make you look pretty damn good. This comes at the cost of discipline in what you eat, what you do, and hard work at the gym. Barbell training almost always centers around big compound movements, with most emphasis usually placed on the 3 “big lifts” like the Squat, Bench, and Deadlift. Other notable movements include the pull up, overhead press, rows, weighted lunges and front squat, but most programs put a large amount of focus on the big 3.

Now if you don’t know how to bench, squat, deadlift, or really do any of the movements that I mentioned before (which most of you probably don’t), I would highly recommend that you find someone who does and have them teach you. Some of these lifts can be highly technical and take some technique to learn, and the better your form from the start, the better and more easily you will progress. If you can’t find someone to help you in person, look up how to videos on YouTube and try your best to replicate them. Spend a few weeks simply getting down the movement and teaching yourself proper form. Then we can really get to the fun par, adding weight.

Now as a beginner your body has a remarkable ability to recover from stress, this allows you to get stronger and better at moving more weight every single workout. This means that you should go up by 5 pounds on bench, and 10 pounds on squat and deadlifts, every single time you set foot in the gym at first. If you fail and you can’t get that weight that specific workout, keep the weight the same and try again the next workout, don’t go up in weight until you can finish the previous amount.
User avatar #225 to #220 - studbeefpile (12/15/2014) [-]

Now depending on your goals, your diet will vary extremely. Losing and gaining weight all depends on your caloric intake, if you eat more calories then your body needs to maintain itself you will gain weight, the opposite occurs if you eat fewer calories than your body needs.

Gaining weight
To gain weight all you need to do is find out how many calories your body needs to maintain itself, then eat 500-800 calories more, while eating close to your lean body mass weight in grams of protein (For instance, if you weigh 180lbs, but you're carrying 10-15lbs of fat, then you'll only need to eat about 150 grams of protein a day). Ideally, you'd eat mostly clean foods, but it isn't completely necessary. You'll just feel a little bit better. Clean foods are not processed, not fast food, not junk. If you have to wonder to yourself “is this good for me?" It probably isn’t. Although when it comes to gaining weight, you have a bit more leniency than if you were losing weight. You can eat some fast food every few days to help get in more calories and protein, you can eat some "bad" calorie dense foods on occasion for the same reason. Now note that I say on occasion, or every few days, I don’t mean that McDoubles should be your main source of calories every other day.
#221 to #220 - studbeefpile has deleted their comment [-]
User avatar #224 to #221 - studbeefpile (12/15/2014) [-]
Now the reason that you only want to eat a certain amount of calories above maintenance level is becuase your body can only gain .25-.5 pounds of muscle mass per week at a maximum on average. Once your body's capacity to build muscle has been exceeded, you will start to pile on the fat. That being said, there are some people who are known as “hard gainers” these people have naturally super quick metabolisms and have a resistance to gaining mass even when eating at a caloric surplus, these people have also been known as ectomorphs traditionally. One way to get past this is to literally force your body to grow by eating even more food. If you find that after eating at a caloric surplus of 500-800 calories a day you only gain about a pound a month, start upping your calories, try to eat up to 3500 or even 4000 calories a day to force your body to build muscle and gain mass.
#222 to #221 - studbeefpile has deleted their comment [-]
User avatar #223 to #222 - studbeefpile (12/15/2014) [-]
Losing Weight
Losing weight is a bit more complicated, you find your maintenance level and then you eat about 400 below that, and you can add in some low level activity like walking to burn more calories, while weightlifting to put more metabolic stress on large parts of your body, raising your metabolism. This will cause you to shed nearly pure fat while holding onto your muscle, and you may even be able to gain small amounts of muscle. You generally shouldn't eat below a 600 calorie deficit, especially with exercise. Doing that can cause your body to go into a starvation mode and accumulate metabolic damage, which makes your body resistant to fat loss and can kill muscle gains. Basically your body thinks it won’t be getting food, so it tries to force itself to sustain it’s current weight by dropping it’s metabolism to nearly zero. Many people force themselves into having this affliction, then give up after seeing few results and begin to eat regularly again. This causes them to gain even more fat and thus the cycle will continue when they try to lose weight again. Do things right, take things slow.
User avatar #226 to #223 - marinepenguin (12/15/2014) [-]
It's been awhile since I've changed the paper up. What did you revise?
User avatar #227 to #226 - studbeefpile (12/15/2014) [-]
Mostly stuff about weight loss and weight gain, since I have first hand experience with weight loss (lost 50lbs a couple years ago, was fat **** ).

For instance, previously it said you should NEVER EVER go below a 400 calorie deficit, because it'll cause you to go into starvation mode. That's simply not true. You have to be eating a really really small amount of food for that to happen.

I also changed the protein intake portion. You don't need to eat exactly your body weight in grams of protein. You don't need to be eating extra protein for fat that you have. I weigh 210 right now, and I only eat 170 to 180 grams per day, and I have no problem gaining strength and size.

I also modified the part on clean eating. The truth of the matter is that Calories in vs Calories out is all there is to it. Clean eating just isn't completely necessary for everyone.

Other than that, I just fixed a couple grammatical errors.
User avatar #228 to #227 - marinepenguin (12/15/2014) [-]
When you are incredibly fat you can easily go below that because your body knows that it has plenty of left over energy stores. As your stores get lower, your body begins to lower your metabolism as it tries to stall weight loss. This can lead to people exercising harder to try and make up for less fat loss, and cause even more metabolic damage. Then you can further spiral down by eating even less and exercising even more, causing your metabolism to plummet and you to become lethargic.

I've seen a lot of people I know do this, and it only takes about a month to start becoming lethargic and sick feeling. I should have worded it differently, but I'm trying to keep people from entering this downward spiral. A 400 calories deficit with exercise can make you lose 5 pounds a month at the very least, that's 60 pounds in a year. Can you make a larger deficit and see progress? Yeah of course. Do you need to? Not at all.

That's fairly true, honestly I've read all kinds of things about it, like how we only need .5 g of protein for every pound all the way up to 2g per pound for maximum results. So I try to stay at least up to my poundage in lean mass in protein, but it's good to get people used to eating at LEAST 150 grams of protein a day. Once again, my wording could be better.

And true, but I'm a firm believer that not all calories are created equal. You can lose weight while eating McDonalds every day, but you won't feel nearly as good as if you ate home cooked meals that were full of veggies, fruits, and lean meats. That's just for losing weight though. For gaining mass you don't have to super clean, I have fast food every 2 to 3 days to help keep my calories up.

But thanks for the help man. I'll change some stuff up on my main copy that I have and write a little bit more. I'll try to keep everyone updated on current copies and whatnot.
User avatar #229 to #228 - studbeefpile (12/15/2014) [-]
That 50lbs was lost in 5 months, by the way.

I used to think the same thing about calories being different, but I've found with both experience, and other sources like this - www.youtube.com/watch?v=g4eaJe_lKsU&list=UUNqbcf-5nORpyfzrqQNLSVw - that calories really are calories. Of course it's not always ideal, but it isn't supremely important.

Anyway, let me know if you need anything else on it.
User avatar #218 - marinepenguin (12/13/2014) [-]
**marinepenguin used "*roll 5, 1-20*"**
**marinepenguin rolls 18**
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User avatar #219 to #218 - marinepenguin (12/13/2014) [-]
**marinepenguin used "*roll 69, 1-69*"**
**marinepenguin rolls 14**
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#217 - marinepenguin (12/10/2014) [-]
Currently 202 pounds. Getting bigger as time goes on.
User avatar #207 - lulzformalaysiaair (11/28/2014) [-]
what do you think of supersets? like with two movements for example.
User avatar #208 to #207 - marinepenguin (11/28/2014) [-]
They're good tools to use for building size. I haven't used them in a better part of a year, but you can include one or two in your routine if you feel like you need it.
#209 to #208 - include ONLINE (11/29/2014) [-]
Comment Picture
User avatar #211 to #209 - marinepenguin (11/29/2014) [-]
Well hello.
User avatar #212 to #211 - include ONLINE (11/29/2014) [-]
User avatar #213 to #212 - marinepenguin (11/29/2014) [-]
I didn't even realize I had mentioned you. I apologize.
User avatar #214 to #213 - include ONLINE (11/29/2014) [-]
It's alright, I like reading my mentions marinepenguin.
User avatar #215 to #214 - marinepenguin (11/29/2014) [-]
I would too, unfortunately you don't really have many people saying my name unless it's on purpose.
User avatar #216 to #215 - include ONLINE (11/29/2014) [-]
#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.
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 ONLINE (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:
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,
4x10 dumbbell shrugs, 4x10 dumbbell shoulder press, 4x10 shoulder press machine, 4x10 front dumbbell raise,
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,
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,
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,
4x10 curls,
4x10 reverse grip pull-up,
4x10 www.nationalfitnessequipments.com/images/Bicep_Machine_Curl.jpg ,
4x10 seated curl bar,
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 ONLINE (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!!!!???
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