I'M STILL LIFTING!!!! Anyone else? (Pics Included)

[davo1028]

Awesome. Thanks alot for all the help. And one more question, what does the 3x5 next to the exercise mean? Reps and sets? Im really new to this

[Alaska]

Quote: Originally Posted by davo1028

Awesome. Thanks alot for all the help. And one more question, what does the 3x5 next to the exercise mean? Reps and sets? Im really new to this

3 sets of 5 reps

[Alaska]

it'd be a good idea to create an account over there at bodybuilding.com. the powerlifting forum there is a wealth of information. it has a bit of bullshit, too, since it's such a large community, but you can usually get some quality answers.
i'm dannyautrey on there

[davo1028]

Awesome, thanks. And yeah, Ill deff do that sometime soon.

[BUCKET]

well, found a real gym near the girlfriends house....3 days a week there for heavy movements and other two days a week are at the pussy gym. trying to get back into the swing of things with too long of a break. my ass got weak.....gah!

[Alaska]

deadlift workout last night went well.. hit a PR of 415 for 11 reps.. woot

[Alaska]

wahoo! another PR yesterday.

squatted 365 for 15 reps

[Alaska]

deadlifts: 465 for 6 reps..

I feel like this thread is all about me.. lol.. someone else post somethin

[normajean]

Hey Ive been following Rippetoe's routine I got a queastion. How long should you rest in between sets?

I was adding to my bench everyother week but for some reason the last 2 I havent been able to move up. Im guessing I need to eat more often.

[Alaska]

well, i'm not going to say that you need to eat more often without actually knowing how much you eat, but I can tell you that most people do not eat enough.. i pretty much have to eat a good meal every 3 hours, or i'm starving and run out of fuel during my workouts.

as far as rest between sets: most people wont need more than 5 minutes on sets that are <90% intensity, and I would say 3 minutes is aight for most working sets. You wanna give your body enough time to recover, but not get cold.
If it's taking more than 5 minutes for your body to recover, and you're not at supramaximal loads, then you need to start adding in some more volume and conditioning to get your work capacity up to par. This can be done after your main sets, during your assistance work and also by use of GPP.

[Alaska]

i'm already gettin antsy about squattin tomorrow. I'd love to hit 405 for a good set of 10. I left some in the tank during last week's workout, so I'm gonna ****in obliterate myself and see if I can make my eyes bleed or some shit..

[normajean]

Well I wasnt giving myself enough time then cause I was only resting a minute between sets.

Im gonna try to write down how much I eat cause Ive just been trying to eat good and not really increasing how much im taking in.

I talked to a guy today that said he eats a dozen eggs a day. The same meal every day. Thats got to get old but it works for him.

[Alaska]

I'll eat a dozen eggs in one sitting. I estimate my caloric intake to be an average of 4500 calories per day, and sometimes over 5000. I'm 6' 250lbs, though.

[normajean]

your pretty big im just 5'7 144
do you eat before a workout or just right after?

[Alaska]

I typically eat a decent meal about 2- 2.5 hrs out from working out. I work out in the evenings, so by the time i've worked out, I have eaten 4 times and then i'll eat after I work out, and maybe once again before bed.

obviously, at your size, you dont need as much as I do.

[bladehines]

Quote: Originally Posted by Alaska

good to hear that you're gettin taken care of, bud! does this mean you can't compete Natty? lol

i dunno? lol

New update, got my test results back from the 200mg every sunday, had my blood drawn on a friday, and my test level was 434 when i started test, after 8 weeks, it was 297!!!! so she upped me to 400mg every sunday. cut my meals down to 4 a day plus post workout shake, and pre sleep casien shake. steady at 167-169 body fat now around 7%. after the first of the month i should be able to start eating heavy again and we will see how much i can gain. also i will be getting blood drawn again... i don't think 400mg every sunday is working either, so i hope she tells me to take 200mg sunday, and 200mg thursday so i stay more even thoughout the week.

[fluX]

Quote: Originally Posted by Alaska

I typically eat a decent meal about 2- 2.5 hrs out from working out. I work out in the evenings, so by the time i've worked out, I have eaten 4 times and then i'll eat after I work out, and maybe once again before bed.

obviously, at your size, you dont need as much as I do.

Alright well it's time for me to get in on this thread. Just got my new membership at a local gym here and I'm wanting to get back into shape but this time I'm looking to get a little bigger. I'm 6 foot 3 and I weighed in at 148 lbs on Friday. My goal is to put on about 25-30 lbs of muscle. I'm looking for any advice I can get here. I got out of the Marines in 2007 and was on a tight workout regiment there but got lazy when I got out. I'm working on becoming a cop now so I need to get back into shape. Plus I don't wanna be fat and lazy.

So let me clarify that I'm looking for any help with workouts/diets/supplements or anything like that. Back when I was working out I was using Cell Mass and Muscle Milk. Dunno if that's what I should get back on but was thinking about it. I'll be hanging out this thread a lot more now. Thanks in advance for the help.

[Alaska]

Quote: Originally Posted by fluX

Alright well it's time for me to get in on this thread. Just got my new membership at a local gym here and I'm wanting to get back into shape but this time I'm looking to get a little bigger. I'm 6 foot 3 and I weighed in at 148 lbs on Friday. My goal is to put on about 25-30 lbs of muscle. I'm looking for any advice I can get here. I got out of the Marines in 2007 and was on a tight workout regiment there but got lazy when I got out. I'm working on becoming a cop now so I need to get back into shape. Plus I don't wanna be fat and lazy.

So let me clarify that I'm looking for any help with workouts/diets/supplements or anything like that. Back when I was working out I was using Cell Mass and Muscle Milk. Dunno if that's what I should get back on but was thinking about it. I'll be hanging out this thread a lot more now. Thanks in advance for the help.

SWEET! I'm gonna give you my biased opinion, of course. lol.. Get on a powerlifting program, pronto! That alone will get you big. If you can, buy these two books:

http://www.flexcart.com/members/elit...d=370&pid=2976
and
http://www.flexcart.com/members/elit...d=114&pid=2487

I would probably run starting strength until you stall out on that. The book will help you immensely in training and nutrition as a relative beginner. You could also benefit by searching for some of Rippetoe's videos on youtube.

As far as nutrition: at your level, you should just eat a lot and lift. If you want to supplement with protein and creatine, that's fine. Just follow the directions ont he packaging..

[fluX]

Quote: Originally Posted by Alaska

SWEET! I'm gonna give you my biased opinion, of course. lol.. Get on a powerlifting program, pronto! That alone will get you big. If you can, buy these two books:

http://www.flexcart.com/members/elit...d=370&pid=2976
and
http://www.flexcart.com/members/elit...d=114&pid=2487

I would probably run starting strength until you stall out on that. The book will help you immensely in training and nutrition as a relative beginner. You could also benefit by searching for some of Rippetoe's videos on youtube.

As far as nutrition: at your level, you should just eat a lot and lift. If you want to supplement with protein and creatine, that's fine. Just follow the directions ont he packaging..

Sweet! Now I have something that I HAVE to come back here for. So anyways; I've been working out since like last Sunday Septemeber 27th. I weighed in at about 145lbs. I just weighed myself last night and came to about 152lbs. So something is going right so far. I'm on a tight budget as of right now so gotta watch what I spend but I will definitely try to pick up these books when I get a chance.

I've been preparing for the physical testing for the police departments out here. The only thing I'm worried about is the bench press. I'm awful at it. I've been working out my chest and everything to get up my max. You only need .98% of your body weight at a max rep of 1 time. I can get up 100 only 1 time (don't laugh). All of my other exercises are on point. I'm putting up more and more weight each time. Here is my chest days at the gym:

Bench press - set of 10; 8; at max weight (80lbs)
Upright row - set of 12; 10; 6; 6; at max weight (50lbs)
Dumbbell press - set of same; at 35lbs
Chest/Arm pull - set of 12; 10; 6; 6; at 12.5lbs on each side
Sitting Back/Chest row - set of 12; 10; 6; 6; at 80lbs

So far that's my only chest workout for now. I've been doing chest/biceps; back/triceps; and then pretty much all legs one day. I'm thinking about getting back on Muscle Milk and Cell Mass because they worked for me before.

[Alaska]

Quote: Originally Posted by fluX

Sweet! Now I have something that I HAVE to come back here for. So anyways; I've been working out since like last Sunday Septemeber 27th. I weighed in at about 145lbs. I just weighed myself last night and came to about 152lbs. So something is going right so far. I'm on a tight budget as of right now so gotta watch what I spend but I will definitely try to pick up these books when I get a chance.

I've been preparing for the physical testing for the police departments out here. The only thing I'm worried about is the bench press. I'm awful at it. I've been working out my chest and everything to get up my max. You only need .98% of your body weight at a max rep of 1 time. I can get up 100 only 1 time (don't laugh). All of my other exercises are on point. I'm putting up more and more weight each time. Here is my chest days at the gym:

Bench press - set of 10; 8; at max weight (80lbs)
Upright row - set of 12; 10; 6; 6; at max weight (50lbs)
Dumbbell press - set of same; at 35lbs
Chest/Arm pull - set of 12; 10; 6; 6; at 12.5lbs on each side
Sitting Back/Chest row - set of 12; 10; 6; 6; at 80lbs

So far that's my only chest workout for now. I've been doing chest/biceps; back/triceps; and then pretty much all legs one day. I'm thinking about getting back on Muscle Milk and Cell Mass because they worked for me before.

If you wanna get stronger, you're gonna need to bring the rep ranges down in your compound movements, specifically your bench. You'll eventually get stronger by doing 10 and 8 rep sets, but you really need to work at 90% or more of your max to gain strength.
First, though, learn the movement. Once you adjust your form, you'll almost instantly put pounds on your bench(or squat or deadlift, for that matter) without even getting stronger. Search Bench Press Cure on youtube to see what I'm talking about.
If I were you, I'd stay away from the Muscle Milk and Cell Mass. I say this not because they're not good supplements, but because you've already admitted that you're on a tight budget. Your money would be much better spent on knowledge and food than supplements. Sign up over at bodybuilding.com and get as much free information out of that site as you can. I hang out in the Powerlifting/Strongman section, mostly. That section probably has the most knowledgeable posters and a lot of real information instead of bro-science.

[fluX]

I've been working on form for the first week for sure. I've got most of it down pat. I wasn't a stranger to working out so I'm a little knowledgeable when it comes to that. Plus my buddy has been working out for a good amount of time; so he's been working out with me an guiding me along the way.

I definitely need to check out the site. Thanks.

[Alaska]

Quote: Originally Posted by fluX

I've been working on form for the first week for sure. I've got most of it down pat. I wasn't a stranger to working out so I'm a little knowledgeable when it comes to that. Plus my buddy has been working out for a good amount of time; so he's been working out with me an guiding me along the way.

I definitely need to check out the site. Thanks.

just trust me when I say that you'll always be working on form. I squat over 500lbs, bench 340 and deadlift almost 600lbs and I'm still trying to get form down...

definitely check out the site, though. there will be lots of inspiration over there. there's a 15 year old kid that started as an anorexic 100lb twig a year ago that now weighs around 185 and deadlifts over 500lbs... just smash ****in weight and learn some shit on the way to the gym

[fluX]

I will do that. I was hoping to get more info here because they seem like a bunch of tools over there. But I guess I can check it out.

[Alaska]

Quote: Originally Posted by fluX

I will do that. I was hoping to get more info here because they seem like a bunch of tools over there. But I guess I can check it out.

oh yeah, they have their fair share of douchebaggery goin on over there, but they also have some very smart guys that hang out there. Like I said, I stay in the powerlifting section for the most part.. The one piece of advice I would have for you is to read read read, then ask questions. The FAQ in the stickies of that section will give you PLENTY to read and think about.

[Alaska]

did a set of 5 and a set of 6 of 285 on bench last night.. felt stupid easy, but I only did the 1 extra rep at the end, since that's all the program called for.. i should be repping 300 next week, though. after that I did 2 sets of 255 with close grip and incline DB bench 1x5@95 and 1x4@110lb.
overall, it was a good work out. this morning i discovered a pretty good stretch mark at the front of my arm pit.. lol

[fluX]

Lol .... good shit. I forgot I had my GNC gold card so I went ahead and bought the Cell Mass some vitamins and the Amplified Wheybolic Extreme 60 protein. I bought it all for 100 bucks so I saved like 80 bucks. I just did chest and arms yesterday and doing legs tonight. Gotta rest up tomorrow. But I have a quick question for ya. I'm trying to get my bench up for this test and I have to do .98& of my weight 1 time. I weigh about 155. What would be your regiment for building up chest and everything to get my at my proper weight to pass the test.

[Alaska]

Quote: Originally Posted by fluX

Lol .... good shit. I forgot I had my GNC gold card so I went ahead and bought the Cell Mass some vitamins and the Amplified Wheybolic Extreme 60 protein. I bought it all for 100 bucks so I saved like 80 bucks. I just did chest and arms yesterday and doing legs tonight. Gotta rest up tomorrow. But I have a quick question for ya. I'm trying to get my bench up for this test and I have to do .98& of my weight 1 time. I weigh about 155. What would be your regiment for building up chest and everything to get my at my proper weight to pass the test.

My first clue for you is that benching is not really a chest exercise if your main goal is a higher bench. It involves mostly lats, shoulders and triceps. Remember that bench press cure video I told you to look up on youtube? Now would be a good time to do that.

How long do you have before your test? I'm inclined to point you towards a peaking program if you have about 12 weeks, but at your strength level, I dont really think it's appropriate.

[fluX]

Quote: Originally Posted by Alaska

My first clue for you is that benching is not really a chest exercise if your main goal is a higher bench. It involves mostly lats, shoulders and triceps. Remember that bench press cure video I told you to look up on youtube? Now would be a good time to do that.

How long do you have before your test? I'm inclined to point you towards a peaking program if you have about 12 weeks, but at your strength level, I dont really think it's appropriate.

I started working out a little late but I'm going to be testing from now until I find a department to work for. The next test is the 17th of this month so it doesn't give me much time. But the next test is the 21st of November. I've been checking out the videos but not sure which one's I should specifically be looking at. I just need to be able to bench 98% of 155 one time to pass the test for that section. Everything else I got on lock.

[Alaska]

Quote: Originally Posted by fluX

I started working out a little late but I'm going to be testing from now until I find a department to work for. The next test is the 17th of this month so it doesn't give me much time. But the next test is the 21st of November. I've been checking out the videos but not sure which one's I should specifically be looking at. I just need to be able to bench 98% of 155 one time to pass the test for that section. Everything else I got on lock.

(1)Watch that video
(2)Do the Starting Strength program by Mark Rippetoes
(3)????
(4)Profit!!!

[fluX]

Haha cool man thanks! What's the ??? one though?


Just got back from the gym and did shoulders and legs. Feeling good and got a rest day tomorrow and ready to hit it back on Friday. Gonna check this out tomorrow and get ready.

[Alaska]

Quote: Originally Posted by fluX

Haha cool man thanks! What's the ??? one though?


Just got back from the gym and did shoulders and legs. Feeling good and got a rest day tomorrow and ready to hit it back on Friday. Gonna check this out tomorrow and get ready.

Here's another link for you, though I still encourage you to buy the book: http://startingstrength.wikia.com/wi..._Strength_Wiki

Your first thought may be "Where are all of the isometric workouts? What about curls? What about hamstring curls? What about calf raises?"

In my opinion, feck all that BS right now. At my beginning levels of strength, my core lifts strengthened me in all areas better than isolating specific muscle groups. As boring as it is, I recommend you do this for a couple months, then move on to something that's less boring(like 5/3/1).




aaand, i have no idea what ??? means... lol

[fluX]

Good deal. Watched that and now going to watch some of the Rippetoe movies.

[Alaska]

sweet.. lemme know if you need any help.. if you can get some video up of your bench, squat and deadlift, I can throw some pointers your way.

[fluX]

Quote: Originally Posted by Alaska

sweet.. lemme know if you need any help.. if you can get some video up of your bench, squat and deadlift, I can throw some pointers your way.

If I get a chance I will do it. I don't have any weights at my place so it'd be a little weird having someone videotape me benching or whatever in the gym. I'll see what I can do though and thanks!

[GoingCustom]

Alright, well this is embarassing as ****, but hopefully will keep me motivated! Today is day one of a 60 day workout to more or less get back to where I was, at least, when I graduated the police academy Sept 19, 2008. The police academy was a para-military style academy, with pt everyday for at least 2 hours, sometimes 5-6 hours depending on how much people got in trouble for various things. After the 60 days, I plan on doing 3-4 days a week to maintain/gain muscle mass.

I use to love working out several days a week prior to the academy and kept up with it for a couple months after the academy, but after that I've only gone on some bike rides here and there, went to the gym for a couple months on and off with the g/f. I am at 5'10 - 195 lbs right now and was 175 before and after the academy, with around 8-10% body fat (no idea now, but a lot more). I have always tried to go for bulk/size instead of ripped, but this time I'm going to try the opposite. Still do minor weight lifting and what not, but mostly going to focus on cardio (bike riding, running, jump rope).

My goal is to get down to around 165-170 by Christmas. G/f is on board with the goal and is going to help cook/motivate accordingly. She is going to borrow the P-90 program from her dad and from what I've heard about it, should help quite a bit? yeah, I'm hairy, lol, yeah I'm balding, so all jokes aside, here are the pics!

[Fannatick]

Sounds like a good plan. Are you going to change your diet? I started cutting back on some stupid foods and all soda and I noticed a couple pounds loss.

Good luck, keep us posted.

[GoingCustom]

Quote: Originally Posted by Fannatick

Sounds like a good plan. Are you going to change your diet? I started cutting back on some stupid foods and all soda and I noticed a couple pounds loss.

Good luck, keep us posted.

Yep, deffinetly changing the diet as well! I rarely drink soda/alcohol as it is so not too worried about that stuff. Huge thing I need to work on is portion control. I don't really get full, so it's easy to keep eating. I've worked with trainers and nutrionists in the past and still have my menu's from doin that. Also, being that a lot of fast food places give free food or steep discounts to officers, it's easy to eat out a lot. So I'll be cutting that back to maybe subway once a week and bringing my lunch/snacks the rest of the time. Thanks for the good words

[Mys10isbetter]

Good job for every one still staying in shape. Working out is so hard right now because im taking 30 credits. Good luck with every ones goals.

[Alaska]

Quote: Originally Posted by Mys10isbetter

Good job for every one still staying in shape. Working out is so hard right now because im taking 30 credits. Good luck with every ones goals.

30 credits? you crrraaazy!



i pulled a hammie playin rugby, so I had to take a month off of squats and deads.. it still hurts, and I compete in 3 weeks. I deadlifted a pretty easy 485 for 3 until i felt some pain in the hammie... we'll see how my meet goes

[fluX]

Good luck man. My knee is acting up for the first time. It just about buckles under any pressure I put on it. If I bend down to clean up some of my little one's toys; I almost fall on my face from the pressure. I need to take a trip to the doctor.

[Mys10isbetter]

Quote: Originally Posted by Alaska

30 credits? you crrraaazy!



i pulled a hammie playin rugby, so I had to take a month off of squats and deads.. it still hurts, and I compete in 3 weeks. I deadlifted a pretty easy 485 for 3 until i felt some pain in the hammie... we'll see how my meet goes

ya im getting my doctorate in chiropractic, and a masters in exercise and sports science. i haven't even started the EXSS classes. In my 6th quarter i will start taking them and have roughly 38 credits, i miss undergrad where i was taking 16-18

ya i would monitor the pain don't just ignore it. Im still having shoulder problems because of chronic over use even though i felt a lot of paint. Good luck in your comp.

[Alaska]

thanks mayne.. my training isn't the best right now, and my mind isn't right.. after teh competition, i'll be refocused and ready to start ramping up and move some real weight around.. i'm already planning for a 600lb squat in July 2010 and a 700 deadlift by November next year..

good luck on all the classes

[fluX]

That's nuts man! Good luck with the competitions!

On a good note; I'm up from about 145 to 155 within a month. I got on a good diet taking in just about 3500 calories a day and of course it's the healthy kind. My only problem is that I need to lay off the pop. I drink pop a lot but I can't really quit haha. I like it too much! Today is my day off from the gym and about to drink my protein shake in a minute.

Trying to prepare for my test on the 21st and the only thing I'm concentrating on the bench. Gotta put up roughly 150 one time. Should be able to get it down by then.

[Alaska]

how's the technique coming along? you should be pressing your bodyweight in no time once you're benching the same way every time

[fluX]

Quote: Originally Posted by Alaska

how's the technique coming along? you should be pressing your bodyweight in no time once you're benching the same way every time

It's coming pretty good now. I just gotta remember to get on the bench and get in the correct position and set up correctly. I watched a couple of those videos and I follow it religiously. The only probably I'm having is I let my back touch the bench and am making my arms do a lot more of the work that my chest is supposed to be doing. So once I get that down pat; I will be a lot more efficient.